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

WOD:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press:

5 @ 70%

4 @ 80%

3 @ 85%

3 @ 90%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. We are switching the order of movements this week, as many people are finding they’re shoulders to be cooked after benching with the tighter timeline, starting with the lower loaded movement we hope to see more people make their sets on both end.

1b) 9:00 – 19:00 – Every 2:30 x 4 sets – Bench Press:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1c) 20:00 – 29:00 – 9 minute AMRAP:

10 Alternating Standing Dumbbell Piston Strict Press

5/side Anti-Rotation Dead Bugs

5 Strict Pull-ups

5 Tempo (1.1.5) Supine Toes-to-Rig

AMRAP for Quality once again, not for max reps. Take your time and focus on clean, smooth movement.

1d) 30:00 – 35:00 – 5 minute AMRAP:

10 Ball Slams

20 Slider Mountain Climbers

Extra Work:

2) Dumbbell Skull Crushers: 4 sets of 20

Rest 90-120 seconds between sets. Focus on activation and contraction over load.

3) Cross-Over Symmetry: 1 Time Through

Focus on your positions and activation on each and every rep.

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

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