Strength Day
ALT EMOM x 5 ROUNDS
Min A: 10 Bench Press
Min B: 10 Bent Over Row
Min C: :30 Single Arm Farmers Carry - Each Arm
Min D: Rest
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
10 Russian Kettlebell Swings or Empty Bar Deadlifts
5 Single Leg Glute Bridges Each Leg
10 Toes to Bar or Sit Ups
1:00 of Jump Rope Ladder Drills
Specific Warm Up
Today’s workout is strengthy. That means that we want to take each of our movements of the day and perform a few short warm up sets, gradually increasing weight with each set, until you have a weight that will be challenging, but doable, for the day.
Workout of the Day
ALT EMOM x 5 ROUNDS
Min A: 10 Bench Press
Min B: 10 Bent Over Row
Min C: :30 Single Arm Farmers Carry - Each Arm
Min D: Rest
Workout Notes/Modifications
Two Strength Days in a row! Yesterday’s workout was very lower body oriented, despite the jerk being locked out overhead. Today’s is much more upper body and core-centric strength workout. Push, Pull, Carry!
Today’s workout is what’s known as an “ALT. EMOM.” That stands for Alternating Every Minute On the Minute. In these types of workouts, you’ll need a clock that beeps every minute, so you know when to switch (alternate) between movements. Each movement should be started at the beginning of each new minute (or, ON the Minute) which means you may need to factor in using the last 10-15 seconds of each minute as time to transition to your next movement. Let’s break down today’s moves.
For Minute A, we are looking to accomplish 10 challenging reps of the Bench Press. This can be with a barbell or dumbbells, but it can also be any press that works for you: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press. The goal is to perform 10 reps that are challenging enough that you can MAYBE do 11 reps, but you definitely cannot do 12. This weight may change from set to set, depending on fatigue! After your 10 reps, you should have at least 30 seconds to breathe and transition over to your station for Minute B.
For Minute B, the same rules and guidelines apply from Minute A, but now we are looking to pull. This is written as Bent Over Rows (and you can use any option from that video) but it could also be Strict Pull Ups, Bodyweight Rows, or any pulling station (cable/machine) that you have at your gym. Depending on whether you do single arm or double arm, you will have 30-45 seconds to breathe and transition to Minute C.
Minute C is a little different. We are going to spend the WHOLE MINUTE doing work. For the first 30 seconds, you’ll do a single arm Farmer’s Carry (suitcase carry) for 30 seconds with one arm, then 30 seconds with the other arm. If you don’t have anywhere to walk, you can march in place, as shown in the video. That will lead you right to Minute D, which is one minute to rest and reset before you do it all over again.
You’ve just completed 1 round. If it’s right for you, go ahead and do that 4 more times for a total of 5 rounds (20min.) If it’s more appropriate for your fitness level, do 3 or 4 rounds instead!
Optional Accessory Work
Tabata: Russian Twists
*A Tabata is an interval workout where you’ll perform ONE movement as hard as you can for :20 and then you’ll rest for :10. This is repeated 7 more times for a total of 8 Rounds (4min.) If it helps, look at it this way:
8 ROUNDS
:20 Work
:10 Rest
There are many free Tabata timers you can download and of course, there are the always polarizing Tabata Songs you can look up as well!
Cool Down
1-2min of Chest Stretches on each side
1-2min of Saddle Pose
1-2min of Forearm Stretches
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