Sport: Wednesday, February 12th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE
1a) 0:00 – 6:00 – 6 minute AMRAP:
10 Pause Tall Kneeling Banded Face Pulls
5/side Kettlebell Windmills
Use this as an extended warm-up to get things moving and get warm. Focus on position over load on the Windmills, and perform all 5 on 1 side before switching to the other. AMRAP for quality, not for max reps.
1b) 7:00 – 19:00 – Every 1:00 x 12 sets:
Sets 1-6 – 2 Push Jerk (Pause in Catch Position)
Sets 7-12 – 1 Split Jerk @ 70%>
Start at a moderate load and build through each set as deemed fit. For the Push Jerks, hold the catch/re-dip position for 1-2 seconds before standing to finish the movement.
1c) 20:00 – 29:00 – 9 minute AMRAP:
10 Alternating Bent Over Piston Row
5/side Anti-Rotation Dead Bugs
20 second Chin Over Bar Hold
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
2) Snatch Grip Overhead Carries: 4 sets of 50ft
Rest 90-120 seconds between sets. Load as deemed fit.
3) L-Sit: Accumulate 2-3 minutes
Keep track of time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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