Tag Archive: EMOM

Nov
15

Tuesday – 111115

Training: A. Hang Power Snatch – 65-70% x 2 + 3 Box Jumps; on the minute for 12:00. B. For Reps: 2:00 DU’s 1:00 T2B 2:00 DU’s 1:00 BFS 2:00 DU’s 1:00 Top Side Half Moons

Oct
19

Wednesday – 111019

Yet another argument for drinking a ton of whole milk. Increasing IGF-1 – talk to me johnnie Training:   A. Press – (back off week) 60% x 5, 65% x 5, 70% x 5   B. Sprint a 40yd Shuttle (4 x 10yd) + 4 Burpees, on the minute for 20:00.

Sep
22

Thursday – 110922

Training: A. Snatch Balance – 5 x 3 (by feel) B. Mid Hang Pwr Clean + Clean – 65-70%; On the minute for 12:00. C. Plank – Near Max x 3 front/sides

Aug
25

Friday – 110826

Training: A. Deadlift – (back off) 60% x 5, 65% x 5, 70% x 5 B. 2 Pos. Pwr. Snatch + 4 Forward facing over the bar burpees, on the minute for 12:00. 3 sets, C1. Rotational Wall Ball – 10-15 reps C2. Reverse Hyper Extension – 15-20 @ 1010 rest 2:00

Jul
27

Thursday – 110728

Training: A. Power Clean (Mid-Hang) x 2 , on the minute for 10:00. B. Run 5 x 400m on 3:00 rest

Jul
25

Tuesday – 110726

Training: A. Snatch (Mid-hang) x 2, on the minute every minute for 10:00 B. 10-9-8-7…1 KB Swing (AHAP) 40yd Sprint

Jul
18

Tuesday – 110719

Training: A. Snatch – 2-2-1-1-1-1 (75%-80%-85%-90%-85%-90%) B. Work up to 80-85% of your 1 RM Clean. C. 2 Power Cleans (80-85%) + 5 Burpees on the minute for 10:00. *Yes, you are using the same weight as last weeks EMOM power cleans. *400m penalty run for every incomplete round.

Jul
11

Tuesday – 110712

Training: A. Snatch – 2-2-1-1-1-1 (70%-75%-80%-85%-80%-85%) B. Work up to 80-85% of your power clean. C. Power Clean – 80-85% x 2, every minute on the minute for 15:00. D. Ab work of choice.

Jun
01

Thursday – 110602

Training: A. Rack Jerk – Work up to a heavy single B. Every minute on the minute, for 12:00: 1 pwr clean 1 front squat 1 clean (full clean) & jerk C. Weighted plank – 3 x 1:00