EMOMWeightliftingBenchmark20:00
Joe Mills 20/20 Workout
Weightlifting
Solo
Workout Details
EMOM
20:00
EMOM for 20 minutes:
From 0:00-5:00:
1Squat Snatch
70% of 1RM
From 5:00-10:00:
1Squat Snatch
70% of 1RM + 5kg
From 10:00-15:00:
1Squat Snatch
70% of 1RM + 7.5kg
From 15:00-20:00:
1Squat Snatch
1 rep max
Coaching Tips
Strategy
- 1Focus on maintaining a solid starting position to generate good lift off the ground.
- 2Break down your lifts into segments to allow for rest and mental preparation within each minute.
- 3Maintain focus during the first rounds to set the tone and adapt weights gradually as prescribed.
- 4Watch for form breakdown as weights increase; don't hesitate to drop the weight if necessary to maintain technique.
- 5For the last five minutes, aim for explosive lifts; intensity should replace volume.
Safety Considerations
Technical Focus
Ensure proper overhead stability during the catch phase to avoid injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Maintain a moderate pace to prepare for lifting.)
Mobility Work:
- 5 each side Overhead Stretch - 30 sec(Warm up shoulders and lats.)
- 5 each side Hip Flexor Stretch - 30 sec(Open up the hips.)
- 5 Ankle Mobility Routine - 30 sec(Improve ankle flexion for better squat depth.)
Activation:
2 rounds- 5 Hang Snatches(Focus on explosive hip extension.)
- 5 Barbell Overhead Squats (with light weight)(Ensure proper positioning and stability.)
- 5 High Pulls(Activate the back and shoulders in a snatch position.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
squat snatch
Maintain same movement pattern but focus on lighter weights.
Weight: 110/80 lbs (50/35 kg)
Scaled
Reduce weight by approximately 40% and consider movement modification.
- 1
squat snatch
Use dumbbells or kettlebells for a variation of the squat snatch.
Weight: 85/60 lbs (38/27 kg)