Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean
*Sets 4-5 = 1 rep @ 80%
When the running clock reaches 12:00…
Every 2 minutes, for 4 minutes (2 sets):
Clean x 1 rep @ 87.5% of 1-RM Clean
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75-80% x 2 reps
*Set 5 – 85-90% x 2 reps
Rest as needed
C.
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Front-Racked Kettlebell Reverse Lunges (24/16 kg KBs)
Minute 3 – 10 Burpees Over the Barbell (lateral) + 20 Double-Unders
A. Sets 1-3@90kg sets 4-5@102kg
Then 2×1 clean@111kg
B. 8@100 7@120 4@140 2@160 2@172.5kg
C. Strict ctb ups were 10-10-10-8-8-8-8
Wanted to keep good form so only had time for 8’s last 4 rounds
A. 150/170 then 185F So moved on
C. Done, used red band acid c2b after 4 rounds
Forgot to post yesterday!
A. Modified for the hip: hang power clean + power clean
130×2, 135, 140, 145, 150, 155
B. Off the blocks ~ 4” – worked up to 225
C.
Strict C2B: 10,10, 8’s the rest of the way through
Subbed KB sumo DL x 20
Burpees + dubs: done in ~ :37 each round
Warm-up done as prescribed, then:
A. Sets 1-3 = 105/110/110
Sets 4-5 = 125/130
Cleans at 135/140
B. Deadlifts done at 115/135/155/175/195
C. Min 1 = 10 chest to ring row
Min 2 = 12 FR DB reverse lunges with 20s
Min 3 = 5 burpee over DB and 20 double unders
These long EMOMs are all a mental game no matter the movements and intensity ?
A.90 100 108
B.percentages off 210 kg 1rm done
C. Omg. 22.5 kg db at round 18 could not take it anymore. Portugese sun at 2pm on the head helped kill me.
A: 245×3/265×2. Then 285×2. Still need to work on butt not up first on pull
B: 245/295/355/405/455. Heavy but not terrible
C: That snuck up on ya. 6-8 c2b per round, stopped at 40s mark each round. All lunges; rounds 5-8 had to break into 2 sets b/c was about to drop kb out of the front rack. Regular burpees (limited space)
A: 225/255/275
B: 225/255/295/315/355
C: scaled a bunch
Min 1: after 2 rounds I did 7 every time
Min 2: 10 lunges (24kgs)
Min 3: 6 burpees + 20 du
Realllly long day of work, coaching, and nutrition clients. I’ll make this up tomorrow tho! ?
And, last day at my job is next week so I’ll have a little time to regroup before the new one starts!
Hope your day was awesome Tino!
Good to see you made it through your busy day. I hope you get some deserved rest tonight and you can hit something fun tomorrow ??
A) 245; 285
305, 325
B) 245, 295, 355, 405, 455
C) 4 rounds all reps
5-8 scaled the pull-ups and lunges
I heard I broke the class ??♂️
You knocked us down a peg and kept us humbled. It was necessary.
You’ll enjoy next week then 🙂
A1. 125/135
A2. 145
B. 150/175/205/220/245/260
C. Well, that was quite a beat down class walking out the door tonight. That was rough. Did 8 C2B, which was fairly easy-next time will stick to the 10. Did 16 lunges. DU were a mess, so after the 2nd round I did them before the burpees, although that didn’t really help. Not my night.
Sounds like the EMOM did it’s job 🙂
Enjoy the Bike Erg…you beat me to it!!
Haha, I was thinking that I’ll have to redo that EMOM at some point to redeem myself. It’ll only beat me once. 🙂
I had to move fast on that Bike Erg! Kim needs some more variety besides assault bike day in and day out, since she’s been injured for 2 months. Super excited to add this to our home gym!
What happened to Kim??!
You’ll get redemption next week 🙂
A- 205/230 – clean+2 front squats
265 – cleans
Also made up yesterday’s snatch work @155
B- 255/315/365/405/465
C- done with front rack barbell at 115 (no KBs at home) did 8-10 C2B and burpees, everything else the same
Nice job getting this in at home! ?
a)1-2-3 @165, 4-5 @185, 6-7 @205
c)185×8, 225×6, 275×4, 305×2, 345×2
d)10 ctp, 12 fr reverse kbs lunges @55 each, 10 bar facing burpees x24 minutes = send help please
cash out 160 dubs
Help is on the way…it may take a while 🙂
Girlfriend follows SLC programming so adapted that
Power clean and jerk 135-245
Front squat 3s up to 235
Ghd/kb carry from yesterday
Metcon
5 min amrap 800m run + max g2o @135
5 min amrap 5 devil press + 2 burpee mu
800m run + 100’ hsw
SLC?
She was on Salt Lake City Black before moving out here
A) 175 -> 205 for the complex. Cleaned 225 for the last two. Did this after part C and felt super weak
B) 250/305/345/395/435
C) Right foot was sore so scaled lunges to 12. 10 c2b for first 5 then 7-8 last two. 10 burpees and max reps d/u usually 10-20
Hope your foot feels better come Friday ?
Thanks Tino! Its feeling better already so I hope you have something spicy planned
Warm up done
A. 3@225, 2@255, singles at 275
B. Done based off 475
C.got through the first 2 rounds hitting all the reps, then things fell apart- more survival mode than anything
Did you survive?!
Ha ha it’s going to take a few weeks to get back into the swing of things…luckily we were saved by a call at work toward the end
A. 215/215/215/245/245/275/275
B. 225/255/305/345/385
C. 6-8 strict C2B, KB lunges at 16kg and 16 reps, 10 burpees over the bar and 20 DU.
Warmup complete
A. 115, 130, 145
B. 135, 165, 195, 215, 245
C. Pretty much died here..but got it done
Pull-ups 10/ 5 in later rounds
Lunges with 35 dbs
Lateral Burpees 8-6 w/20dus
Good job pushing through the Emom ??
A. 200×3 230×2 250×2
B. 245, 290, 340, 390, 410
C. Started with 2 KB’s front racked and all reps. Quickly realized that was too much. After round 3 I did 8 pull ups 16 Single KB goblet position rear step lunges and 6 burpees over bar + 10 DU. Finished all 24 minutes.
Good adjustments James. Solid 3rd day of work!
EBMP: Completed
A. 90/95/100/105/107kg
115/115kg
B. 115/130/160/180/200kg
C. Completed (10 Strict pull-ups about 60% C2B; Lunges @ 24kgs; 30 Double Unders [no chance I could’ve completed this with burpees today])
This was much harder than it looked, thanks for the Soul crusher… Rest day tomorrow, hit Friday hard.
Wednesday EMOMS are no joke 🙂
A) Done at 75, 85 and 100kg
B) Done at 100, 120, 140, 160 and 170 kg.
C – skipped. The weather in Denmark was really good, so was convinced in doing the following due to the running:
3 rounds:
1600m run
5 Robe Climbs
10 Clean & Jerk 60/40 kg
15 Target burpees
Rest 2 min between rounds (water break).
Trust me it was not an easier solution…
Good to see you getting outside and enjoying the sun!