EMOM & Slade covers

EMOM & Slade covers

6 pax assembled, curious what the “?” EMOM is, but ready to work. And that (EMOM & work) we did. Something like this:

Disclaimer

EMOM = Every Minute On the Minute

You’ll perform the called exercise every minute on the minute for the called reps and rest the balance of the minute, before beginning again.

COP

Does life give you a warm up?

Then neither shall I.

The Thang

EMOM 1 – 10 minutes

• 10 one-hand swings L +
• 10 one-hand swings R

EMOM 2 – 10 minutes

• 5 pull-ups +
• 5 presses L +
• 5 presses R

EMOM 3 – 10 minutes

• Partner with like-sized bells
• P1: 10 double cleans + 5 double front squats
• P2: 15 chest-to-ground Merkins
  • Flapjack
  • Repeato, declining front squats from 5-4-3-2-1

EMOM 4 – 10 minutes

• 10 snatches, either alternating sides each minute or 5+5 each minute

Haha…so totally done.

COT

Announcements:

Meathead Q’s – Strange Brew next week; Wild Turkey the following (pending a calendar check)

Naked Moleskinne:

So, Voodoo invited YHC to Q today on Tuesday. Thankfully, just last week, with no upcoming Q’s on the calendar but with a little creativity in mind, YHC had sketched out a weinke for his next Meathead opportunity with liberal use of EMOM training. Little did he know it would come so soon. After a brief discussion about Viking Warrior training (or was it French Pacifist training?) and it’s use of long EMOM training, it was settled. This was the right weinke for today. EMOM is great because it provides the volume needed for stimulation, the rest periods needed to maintain a high work capacity, and with a timer and minimal counts, it enables mumblechatter because you’re not counting reps all the bloody time. Anyhoo, the why behind today’s madness.

Wild Turkey joined us from SOB-land and started the day off with a 1.5 mile pre-run – no jumping rope today. He partnered with YHC for the doubles, and put in the work today. Well done!

Blazing Saddles quietly pounded out the reps today, despite our shared sore forearms from all the suitcase-running with KBs at Skunkworks this week. Thanks, Lois!

The twins, Purell & Rachel, were hard at it. Dressed nearly identically, at least Purell had a beanie on to help with identification. With no running involved, #0.0, the rest of the pax were able to keep them in sight today.

Site Q Voodoo arrived in a timely manner and gained even more time upon learning he didn’t have to drag out the 28kg and other large bells. (although the lower-weighted assortment did help when it came to partnering with like-sized bells)

YHC surprised everyone by pulling out only one bell today, helped by the intimate knowledge of the weinke. Swings were easiest, doubles+merkins the toughest, was YHC’s assessment. We’ll see what it feels like tomorrow, but as of now (4:30 pm), it feels like a weinke worth repeating someday (which I think I’ve actually done once in 5 yrs).

Today’s musical accompaniment was a selection of 80’s rock and other Slade covers (Quiet Riot’s “Cum on feel the noise”).

Thanks for playing along today and the opportunity to lead. Always an honor.