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

WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Pause Tall Kneeling Banded Face Pulls

5/side Kettlebell Windmills

10 V-Ups

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.

https://youtu.be/OB2dceJzvP0

1d) 30:00 – 35:00 – 5 minute AMRAP:

10 Ball Slams

20 Slider Mountain Climbers


Extra Work:

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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