Power: Friday, February 14th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE
1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift:
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. Set the bar Dead each rep.
1b) 12:00 – 20:00 – Every 2:00 x 4 sets: 8/side Single Arm Dumbbell Row
Load in a manner where you can perform 4-6 reps strict, and then use your full body to get that last few reps done to overload your pull. Perform all reps on 1 side before switching to the other.
2) Every 1:30 x 6 sets:
15 Wall Balls 20/14
5 Toes-to-bar + 5 Knees-up
Scale volume as needed so that you have enough rest to be able to maintain your output for all 6 sets.
3) Sandbag Carry: 8 x 100ft
Rest 60 seconds between sets. Work as heavy as you can carry unbroken.
4) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE