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

WOD:

1a) 0:00 – 12:00 – Every 2:00x  6 sets:

Set 1 – 5 Front Squats

Set 2 – 3 Front Squats

Set 3 – 1 Front Squats

Set 4 – 5 Front Squats

Set 5 – 3 Front Squats

Set 6 – 1 Front Squats

Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. Reference last week for loading and try and build a little heavier.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Single Leg Box Step-ups w/ Dumbbell Overhead

One foot on the box, opposing arm has Dumbbell Overhead, perform all 5 reps on 1 side and then switch. Use a box that puts your knee and hip in line…box height first, loading second.

1c) 19:00 – 24:00 – 5 minute AMRAP for Quality:

3/side Half Turkish Get-up

20 Sumo Stance Good Mornings

Turkish Get-up you are just performing the Roll-to-Sit-up. Sumo Good Mornings, use no loading, focus on position, activation, and stretch of the Hamstring/Low Back.

2) 7 minute AMRAP:

21 Abmat Sit-ups

15 Box Jumps 30/24

9 Medball Squats 30/20

Scale as needed.

Extra Work:

3) Single Leg Hip Thrusts w/Pause: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Pause at the top at each rep for a second.

4) Tempo (0.1.3) Hamstring Cable Curls: 3 sets of 10-15 Reps

Rest 90-120 seconds between sets. Focus on tempo over loading.

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