[quote]FISCHER613 wrote:
JJack the EMOM’s are for strength work primarily. How they work is that they build muscular fatigue endurance and build your neural pathways. A side effect is size and conditioning. A really great way of getting a lot of work done in a very short amount of time.
Main lift: Standing OHP
130x2,145x2,150x1 and 160x1
EMOM: Standing OHP
130x2 emon x15 minutes.
Afterlifts:
Hang clean 115
dips bw
1,2,3,4,5,6,7,8,9 and 10 -unbroken so 1 rep of each then 2 reps of each etc up to 10.
I am really liking how this new lifting protocol is going. The secret is the EMOM’s plain and simple. Your work capacity goes through the roof and your recovery is much better doing these. Much better than doing a lot of volume at a lower %.
Bweight 218[/quote]
Nice work here Rick. I need to improve my workload capacity, a session like this would take me several days to recover from.
Great pause work on the CGB as well as all that Metcon and EMOM work. The reason I have been doing the EMOM lifting is because I have been so pressed for time that I have to in order to get my lifting in but the side effect is better conditioning and intensity is up.
Is the scheme right now but I will probably change it to an lesser intensity scheme- 80% on deadlifts/squats are just brutal and leaves you pretty wasted for 2-3 days.
I am going to this:
5’s @ 50% for 11 minutes
3’s @ 60% for 12 minutes
2’s @ 70% for 15 minutes
Main lifts are based off of taking 90% of your true max and working up slowly.
5x5@80%
5x3@85%
5x1@90%
Deadlifts:
5x3@80%
5x2@85%
5x1@90%
Deadlift EMOM:
3’s@50%
2’s@60%
1’s@70%
Either start cycle over by adding a small amount of weight to your training max and re-calculating your %'s or take an easy week.