EMOMWeightliftingBenchmark
Macho Man
Weightlifting
Solo
Workout Details
EMOM
EMOM for as Long as Possible:
3Power Clean
↳ 185/135 lbs (84/61 kg)
3Front Squat
↳ 185/135 lbs (84/61 kg)
3Jerk
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself during the EMOM; focus on maintaining good technique over speed.
- 2Consider breaking the sets into smaller chunks (e.g., 2 cleans, 1 clean) if fatigue sets in.
- 3Be mindful of your breathing; take deep breaths before beginning each minute.
- 4Transition efficiently between movements to maximize your work time.
- 5Use a hook grip for better control during the Power Clean.
- 6Ensure your feet are positioned correctly during the Front Squat and Jerk for optimal stability.
Safety Considerations
Technical Focus
Ensure proper form during the Olympic lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility:
- 10 Shoulder Dislocates
- 10 Squat Stretch
- 30 sec each side Hip Flexor Stretch
Activation:
3 rounds- 5 Power Clean (empty bar)(Focus on form.)
- 5 Front Squat (empty bar)(Maintain strong core.)
- 5 Jerk (empty bar)(Use a dip and drive technique.)
Scaling Options
Intermediate
Reduce weight by approximately 20% and ensure form is maintained.
- 1
power clean
Reduce weight
Weight: 148/108 lbs (67/49 kg)
- 2
front squat
Reduce weight
Weight: 148/108 lbs (67/49 kg)
- 3
jerk
Reduce weight
Weight: 148/108 lbs (67/49 kg)
Scaled
Reduce weight by approximately 40% and modify movements as needed.
- 1
power clean
Use Banded Power Cleans or lighter barbell.
Weight: 111/81 lbs (50/37 kg)
- 2
front squat
Use lighter barbell.
Weight: 111/81 lbs (50/37 kg)
- 3
jerk
Use lighter barbell.
Weight: 111/81 lbs (50/37 kg)