EMOM WEIGHTLIFTING
TORWOD
Weightlifting, Strength & ConditioningEMOM WEIGHTLIFTING is a 5-week training program consisting of 20 EMOM sessions (every minute on the minute) geared to increase:
🏆 barbell strength endurance 🏆 power and technique 🏆 general physical preparation 🏆 work capacity
Program Details:
👉 5 weeks (20 unique sessions) 👉 4 days / week (40-50 minutes per session) 👉 50+ specific exercises 👉 Primary focus on Olympic and accessory Lifts 👉 Life-time access to all training content 👉 Workout Tutorial Videos
You will be training 4 times a week. Each session consists of a general warmup, activation routine, main EMOM complex and accessory GPP exercises two-three movements, cycled through 5-10 complete cycles for a total of 10-20 minutes.
You may run this program alongside a functional fitness or other training programs.
2 ROUNDS
A
Hyperextension 12 reps Gakk Squat 10 reps
B
PVC Muscle snatch + Snatch BALANCE + OHS
2 x 6
EMOM 12 minutes
C
Odd Minute SNATCH (1 RM os Snatch) 70% x 2 Even Minute SNATCH High PULL (1 RM os Snatch) 70% x 4
D
Snatch Sots PRESS
3 x 6
E
Stretching
2 ROUNDS
A
Superman 12 reps ABS 15 reps
B
PVC Muscle CLEAN+Front SQUAT+PRESS
2 x 4
EMOM 18 minutes
C
Don’t cheat yourself, increase the load if it is too easy. Min 1. Push PRESS 40% x 6 (1 RM C&J) Min 2. Good Morning 40% x 6 (1 RM C&J) Min 3. BOX JUMP 6 reps
D
Wrist FLEXION
2 x 20
E
Stretching
1 x 15:00
2 ROUNDS
A
Hyperextension 12 reps BW Split Squat 5+5 reps
B
Stationary rack Clean
2 x 8
EMOM 8 minutes
C
Clean (1 RM C&J) 60% x 4
SUPERSET
D
Reverse PLANK 2 sets x 40'’ Russian TWIST 2 sets x 20 reps
E
Stretching
1 x 15:00
2 ROUNDS
A
Superman 12 reps ABS 15 reps
B
Muscle SNATCH+OHS
2 x 6
EMOM 15 minutes
C
Min 1. Snatch PUSH PRESS (1 RM SN) 80% x 6 Min 2. Disc PICKUP MEDIUM 12 reps Min 3. Gakk SQUAT 12 reps
D
HALO
3 x 20
E
Stretching
1 x 15:00
Oleksiy Torokhtiy
I've been weightlifting for over 20 years and have won European, World and Olympic titles. I’ve also competed in the 2008 & 2012 Olympics so it's not just a hobby - this is my profession! My goal as coach– to empower people with weightlifting knowledge they can use every day through my training programs and seminars worldwide.
Inaki
CF and Weightlifting Lover
Verified Athlete"the result was the expected, in fact i'm glad to discover your programming. The volume its perfect and the feelings are awesome!"
Miguel
Jamon lover
Verified Athlete"MY MOVEMENT TECHNIQUE HAS NOTICEABLY IMPROVED, THEREFORE I CAN LIFT MORE KILOS WITHOUT RISK OF INJURY...I AM VERY SATISFIED"
