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

WOD:

1a) Every 1:00 x 8 sets:

Muscle Snatch +

Above the Knee Pause Hang Power Snatch +

Snatch Push Press +

Pause Overhead Squat

Warm-up as needed. Start light, 50% or so of your 1RM. Build as heavy as deemed fit, but this should be a skill and positional focus work. The Hang Power Snatch should be initiated from a Dead-stop at the top of the Knee, NOT a fluid down and up motion.

1b) 8:00 – 16:00 – Every 1:00 x 8 sets:

Muscle Clean +

Above the Knee Pause Hang Power Clean +

Push Press +

Push Jerk

Start with the loading you end your Snatch complex with. Continue to build as deemed fit. Same position and standards for the Pause Hang Power Clean as above.

1c) 16:00 – 21:00 – Every 1:00 x 5 sets:

4 Dumbbell Power Cleans +

4 Dumbbell Split Jerks (Alternate Legs)

Perform this as a Complex. Build loading as deemed fit, however, make sure the footwork and positioning is good on the Split Jerks.

2) AQAP:

40 Kettlebell Swings 53/35

30 Kettlebell Single Arm Push Press Left 53/35

20 Kettlebell Single Arm Overhead Squats Left 53/35

20 Strict Handstand Push-ups

20 Kettlebell Single Arm Overhead Squats Right 53/35

30 Kettlebell Single Arm Push Press Right 53/35

40 Kettlebell Swings 53/35

Scale as needed.

Extra Work:

3) Strict Ring Muscle-up: 20 Reps for Quality

If you don’t have this movement either perform it with low rings from your knees, or with low rings and a band, seated between the rings. Not for time, for quality.

4) Abmat Sit-ups w/Barbell Overhead: 20 reps

Rest 90-120 seconds between sets. You choose the barbell loading.

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

This is a great listen, and gives a little insight into “EZ’s” seminar.