Category Archives: EMOM

Every minute on the minute

HPC and Front Squats

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Just some Clean technique for the day trying to focus on form.

5 rounds

EMOM for 10 minutes

  • 1 x Hang Power Clean @ same weight as above
  • 2 x Front Squat

Then EMOM for 10 minutes

  • 2 x Hang Squat Clean @ same weight as above (reset feet after each rep)

Results: Used 115lbs/52kg.

Back and FFE Split Squats then a KB EMOM

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4 rounds of

  • 3 x Back Squat @ 80-85% of 1RM

Then 3 rounds of

  • 10 x Front Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

EMOM for 8 minutes

  • 2 x Deadstop Kettlebell Swings @ 32kg
  • 4 x Regular Kettlebell Swings @ 32kg
  • 6 x Kettlebell High Pulls @ 32kg

Results: Used 205lbs for the Back Squats. Metcon is harder than it looks… got the last rep in the last round with less than 10 seconds to spare. Forearm killer, don’t drop the KB!

TGUs and Deadlifts then a KB Complex

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3 rounds of

  • 6 x Alternating Turkish Getups @ 14kg (3 per side)

Then 4 rounds

Then every 2 minutes for 12 minutes with a single Kettlebell

  • 5 x Kettlebell Swings Left @ 20kg
  • 5 x Kettlebell Squat Cleans Left @ 20kg
  • 5 x Kettlebell Push Press @ 20kg
  • Repeat on Right

Results: Done as shown. Had about 45 seconds rest on the KB Complex between rounds.

Bench Press then Dumbell Presses, Rows and Pushups

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4 rounds of

  • 8-10 x Tempo Bench Press @ 60-65% of 3RM (3-4 second descent/3-4 second ascent)

EMOM for 15 minites rotate through

  • Minute 1 – 10 x Alternating Seated Dumbbell Press @ 12kg per Hand (r+l=rep)
  • Minute 2 – 10 x Deficit Pushups
  • Minute 3 – 12 x Alternating Dual Kettlebell Bent Rows @ 14kg per Hand (hold KBs in both hands in bent row position, and row one at a time, alternating sides)

Results: Bench Press, used 115lbs, 10-9-8-8 reps. For the seated press, sat on floo.