OLY EMOM

The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training while being efficient with their time.

You don’t need to be an Olympic Lifting expert to tackle these workouts, but we encourage you to have had some time working on them before going through this program. Whether that is past coaching in a group or individual setting with these lifts, or just time spent practicing them on your own, it is important that you don’t add load to these complex movements until you have somewhat of a handle on proper form and technique.

We have provided some technique coaching videos for the main movements you see in this program HERE.

In this series, you will use the clock to determine when to “go”. Some workouts are designed to hit a lift or a complex of lifts every minute - while others you will see are every 90 seconds. Either way, make sure you have a clock handy when doing these sessions.

• This being Series 1 of the Oly EMOM programs (this means more to come!!) - you will see that the first sessions (specifically for the snatch) focus on the parts and pieces of the full movement. For example you will see Power Snatch + Overhead Squat to train both the up and the down of the Full Snatch separately. We will do full movements from the “hang” position for a few sessions as well. Gradually the workouts will get us into the more technical versions of the movement.

• Don’t be afraid to repeat some of the earlier sessions before moving on, if you feel that it will help you dial in your movement. This would be especially helpful if it’s been a little while since you’ve done these movements.

• You may follow this program as 1 session per week, or double up and add 2 into your workout schedule. Our advice would be to separate them by a few days if you are going to do that.

• If you prefer only to work on either the Clean and Jerk or the Snatch - it is totally acceptable to go through and skip workouts with the movement you aren’t interested in or comfortable with.

We have also included some Optional Lifting included with each workout to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - add that work in after the main EMOM. If you don’t have time - or aren’t too worried about increasing strength (you are mostly doing this program because it’s fun) - leave that part out.

We don’t prescribe anything like percentages on this program because we know that most people aren’t consistently testing 1RM often enough - and we understand that many people can work at a higher percentage of 1RM than others.

We encourage you to use a weight that allows you to move well and focus on technique. This means that it might be a lower “percentage” than we would otherwise prescribe form breakdowns happen earlier for some than others.

• The first time you go through all 12 sessions - start LIGHT. Depending on your ability “light” might be an empty barbell, 65#, or 135#. Light relative to your ability. With this approach, you will add weight each time, making small jumps, so that your last few minutes are heavy and challenging (but still allow safe movement).

• Pro Tip: Lay out a bunch of plates and change plates beforehand to make the changing of the weight quick and easy.

• Make sure to note the weight you used and how it felt.

• The second time you go through this program, look back at your notes. Choose a weight that was toward the end of the workout from the first time through. See if you can use that weight the whole time. So for a 15 Min EMOM - you would use the same weight for all 15 minutes.

Follow the warm ups provided below as a part of this program - or - if you have a preferred warm up for the Olympic Lifts that is fine as well. Use the warm up time to get the brain and body ready for the movement patterns and speed that are part of the Oly Lifts.

EVERY 90 SEC FOR 10 ROUNDS (15 MIN)

1 Power Clean
+
1 Hang Squat Clean
+
1 Full Clean

Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

When the clock hits 15 Min - If you would like to hit some more single Cleans - spend some time doing a few more!

OPTIONAL LIFTING

• 4 x 3 Clean Pull

• 4 x 3 Back Squat

EVERY MIN ON THE MIN FOR 12 MIN

2 Power Snatch

Drop the bar and reset between reps each set. Don't touch-n-go the 2 reps. Pick a weight and stick with it or add weight each time.

If you'd like, when the clock hits 12 Min - spend 5 minutes hitting heavy Power Snatch singles (one rep at a time)!

OPTIONAL LIFTING

• 7 x 1 Push Press + 2 Overhead Squat

EVERY 90 SEC FOR 10 ROUNDS (15 MIN)

1 Power Clean
+
1 Clean and Jerk

When the clock hits 15 Min - If you would like to hit some more single Clean and Jerks - spend some time doing a few more!

OPTIONAL LIFTING

• 4 x 1 Push Press + 2 Jerk

• 4 x 3 Front Squat

EVERY 90 SEC FOR 8 ROUNDS (12 MIN)

1 Power Snatch
+
2 Overhead Squats

—After 12 Min - Rest 3 Min.

Then:

EVERY MIN ON THE MIN FOR 5 MIN

1 Full Snatch

Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

OPTIONAL LIFTING

• 4 x 3 Snatch Pull

EVERY MIN ON THE MIN FOR 15 MIN

1 Squat Clean
+
1 Cluster

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

OPTIONAL LIFTING

• 4 x 3 Clean Pull

• 4 x 3 Back Squat

EVERY 90 SEC FOR 10 ROUNDS (15 MIN)

1 Power Clean
+
2 Jerks

Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting single Power Clean & Jerk attempts (one rep at a time)!

OPTIONAL LIFTING

• 4 x 3 Front Squat

• 5 x 2 Pause Dip Push Press

EVERY 90 SEC FOR 10 ROUNDS (15 MIN)

1 Snatch Pull
+
1 Hang Power Snatch
+
1 Power Snatch
+
1 Overhead Squat

Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting some Power Snatch + Overhead Squat singles(one rep at a time)!

OPTIONAL LIFTING

• 7 x 1 Push Press + 1 Pause Overhead Squat

EVERY MIN ON THE MIN FOR 16 MIN

Min 1:

1 Power Clean
+
2 Hang Squat Clean

Min 2:

1 Squat Clean
+
2 Front Squat

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles (one rep at a time)!

OPTIONAL LIFTING

• 4 x 3 Clean Pull

• 4 x 3 Pause Back Squat

EVERY MIN ON THE MIN FOR 16 MIN

Min 1:

2 Power Snatch

Min 2:

1 Hang Snatch
+
2 Overhead Squats

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

OPTIONAL LIFTING

• 10 x 3 Position Snatch Grip Deadlift with 2 second pause in each position

EVERY 90 SEC FOR 10 ROUNDS (15 MIN)

2 Squat Cleans
+
2 Jerks

Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting some Squat Clean & Jerk singles (one rep at a time)!

OPTIONAL LIFTING

• 4 x 3 Pause Front Squat

• 5 x 2 Push Press

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Hang Squat Snatch
+
1 Overhead Squat

—After 9 min - Rest 2 Min

Then:

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Squat Snatch

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

OPTIONAL LIFTING

• 4 x 3 Snatch Pull

• 4 x 3 Sotts Press

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Power Clean + Jerk

—After 9 min - Rest 2 Min

Then:

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Squat Clean + Jerk

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

OPTIONAL LIFTING

• 4 x 3 Clean Pull

• 4 x 3 Pause Back Squat

Check out these related resources for extra tips and tricks on how to perform Olympic lifts and more!

• Hook Grip Tips

• Welcome Home Coaching Olympic Lift Videos

• Important Oly Components