*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row:

5 @ 70%

5 @ 80%

3 @ 85%

2 @ 90%

1 @ 100%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

20 Banded Face Pulls +

7/side Staggered Stance D-Ball Good Mornings

Focus on position and activation, not speed. Perform all Good Mornings on 1 side before switching to the other stance.

2) 2 rounds AQAP:

2 rounds of – 5 Push-ups, 10 Pull-ups, 15 Alternating Dumbbell Goblet Lunges 35/25

2 rounds of – “DT” @ 95/65 (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder-to-Overhead)

Scale movements and loading up or down as appropriate for your physical ability. Workout should be in the 7-10 minute time domain.

Extra Work:

3) Single Arm Dumbbell Row: 3 sets of 30/side

Rest 2-3 minutes between sets. Use a loading that you can perform strict for 20 reps, and then make it more full-body for the last 10 reps. Perform all reps on 1 side before switching to the other.

4) Hollow Rocks: 100 Reps

Break-up as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE