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Monday, October 3

[one_half]
RXD
EMOM 3min
3 Front Squats @ 50% 1RM
3 Power Clean @ Same load

EMOM 3min
4 Front Squats
4 Power Cleans

EMOM as long as possible
5 Front Squats
5 Power Clean

[/one_half]

[one_half_last]
FIT
EMOM 3min
3 Front Squats
3 Power Clean

EMOM 3min
4 Front Squats
4 Power Cleans

EMOM as long as possible
5 Front Squats
5 Power Clean
[/one_half_last]


To kick off EMOM Mondays for the month we are starting with a heavy-ish Front Squat/Power Clean combo. To clarify, it is both the Front Squats AND the Power Cleans that need to be performed in the minute. As the time increase every 3min, so do the reps you need to perform. The last 3min is a challenge to see how long you can hold doing 10 reps in a minute for. It won’t be easy, and some people will only get through one round. Keep in mind, you have just performed 42 reps in 6min of a moderate to heavy load so you will be pretty fatigued going into the sets of 5.

Beyond RXD

PART 1

Front Squat
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets.

PART 2

On the minute for 10 minutes:
Odd: 20 pull ups (chest to bar)
Even: 20 Ring dips

NOTE: Goal is to complete the work with the minute, you will have 5 opportunities for each movement. For an added challenge try to complete all sets unbroken. Scale to 15 or 10 reps per movement, if needed, so that at least one round can be done unbroken.

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