Quote:
Originally Posted by ramman434
I'm gonna be honest. I have no idea what your abbreviations mean, but I'm intrigued.
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EMOM - An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds.
So this squat emom had you performing 4 reps @ 80% of your squat max every minute for 6 minutes. So you would set a timer for 6:30 (30 seconds to get your belt on, unrack the bar, etc) and at the 6:00 mark complete the 4 reps, then rest for the remainder of the minute. Once your timer reached 5:10 I would start walking back to the bar and at the 5:00 mark complete 4 more reps. Continue this for the remaining sets for a total of 24 reps over 6 minutes. It's a great interval system for squeezing a lot of high intensity work into a short period of time.
You can use it for all types of exercises. Sometimes if I just want to do a quick upper body session on my lunch break I'll do an alternating EMOM like this for 20-30 minutes:
Even minutes - 10 pull ups
Odd minutes - 20 push ups
Ends up being 200-300 pull ups, 400-600 push ups. Get some conditioning in, get stronger.
C&J stands for clean and jerk.