*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.

https://youtu.be/OB2dceJzvP0

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

If you’ve got Amazon and 90 minutes I highly suggest you watch this. This isn’t anything new, I’ve read all of this stuff as long as 10 years ago, but it’s finally coming more and more to light. I truly believe this may be one of the greatest “hoaxes” that our government has brought on and likely affected not just our own country but influenced hundreds of millions, maybe even billions of people worldwide. Neither Dani or I are nutritional zealots, but we focus on eating well, and the history in this documentary is very intriguing and leaves little doubt in my eyes for why many people are dying younger and faster than ever.