Archive For: EMOM

Test Tuesday 4/14

EMOM LIFTS
with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Compare to last two Tuesdays

Test Tuesday 4/14

with a running clock, every minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

* Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)
* Nov adds 3kg per jump
* Int adds 4kg per jump
* Adv adds 5kg per jump
* Compare to last two Tuesdays

Volume Tuesday 4/7

EMOM
with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Skills Tuesday 3/31

with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Deload Monday 3/23

with a running clock, every minute perform 1 lift and add 3-5kg per attempt:
– Start with an empty barbell and HANG SNATCH for as long as possible.
– Once you cannot snatch the weight, HANG CLEAN for as long as possible.
– Once you cannot hang clean, CLEAN PULL for as long as possible

Deload Tuesday 2/10

The Outlaw Barbell Efficiency Test

A
– establish a heavy snatch within 10 minutes
– 1 minute to bring that load down to 80%
– using this new load do 2 snatches EMOM from 0:00 to 4:00
– At 5:00 do AMRAP as possible until 7:00

B
– establish a heavy clean & jerk within 10 minutes
– 1 minute to bring that load down to 80%
– using this new load do 2 clean & jerks EMOM from 0:00 to 4:00
– At 5:00 do AMRAP as possible until 7:00