The Aimless Trainee

Maybe. There’s no overload movement and I don’t think his complexes incorporate any rows/pullups. Due to the EMOM rest intervals, though, mine is always conditioning.

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That’s fair. I think I just picked up on the category descriptors, but it’s not like that is unique or patented language.

Anyway, thanks for explaining!

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Tuesday 12.7.21 Chest/back
EMOM Strength Circuit
7 rounds of 5 each (21 min)
A1. Plyo push-up from bench
A2. Bench press: 225 lb
A3. Neutral-grip chinup: +40 lb

EMOM Assistance Circuit
10-9-8-7-6-5-4-3-2-1 for time (~13 min)
B1. Slight incline bench press: 185 lb
B2. Prone DB row on incline bench: 60 lb

EMOM Accessory
6 rounds of 10 (12 min)
C1. Cable crossover
C2. Rope straight-arm pulldown

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Thursday 12.9.21 Legs
EMOM Strength Circuit
7 rounds of 5 (21 min)
A1. Broad jump
A2. Snatch deadlift: 245 lb
A3. Power snatch: 115 lb
Power snatches really grooved today. Finding the rhythm.

EMOM assistance circuit
4 rounds of 8 (12 min)
B1. Zercher squat: 185 lb
B2. BB hip thrust: 245 lb
B3. Reverse hyper on GHR machine: BW x 16 reps

EMOM accessory circuit
4 rounds of :30/:30 intervals AMRAP (12 min)
C1. Seated calf raise: +50 lb
C2. KB swing: 50 lb
C3. GHR

2 Likes

Friday 12.10.21 Bis/tris
EMOM Strength Circuit
7 rounds of 5 each (21 min)
A1. Med ball pressdown into floor: 20 lb
A2. Close-grip bench press: 225 lb
A3. Chin-up: +40 lb

EMOM Assistance Circuit
6 rounds of 8 (12 min)
B1. Ring dip
B2. BB curl: 75 lb

EMOM Accessory circuit
3 rounds of 10 (9 min)
C1. Incline drag curl: 20 lb
C2. Lying DB tri extension: 30 lb
C3. DB hammer curl: 30 lb

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Hey man, I was just browsing around the forums for some reference points for my upcoming training and I came across something that might be up your current alley,

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Sunday 12.12.21: Delts/Traps
EMOM Strength Circuit
8 rounds of 4 each (24 min)
A1. Med ball push press throw: 25 lb
A2. Push press: 175 lb
A3. Snatch high pull: 215 lb

EMOM Assistance Circuit
4 rounds of 6 (12 min)
B1. Snatch-grip BTN press: 115 lb
B2. Muscle snatch: 90 lb
B3. Battle ropes, both arms (20 sec)

EMOM Accessory Circuit
3 rounds of 10
C1. Lu raise: 15 lb plates
C2. Blast strap rear delt fly
C3. KB upright row: 50 lb

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Tuesday 12.13.21: Legs
EMOM Strength Circuit
8 rounds of 4 (24 min)
A1. Box jump
A2. Front squat: 245 lb
A3. Power clean: 165 lb

EMOM assistance circuit
6 rounds of 6 (18 min)
B1. High box step-up left leg: 105 lb
B2. High box step-up right leg
B3. Sled pull walking backwards: ~50ft w/ 180 lb

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Thanks. I could definitely see myself transitioning to this after a few more weeks of the EMOM circuits. My work capacity is definitely prepared for it, and it’d be nice to take a break from adhering so strictly to the clock, while keeping the workouts fast paced. I’d probably structure:
Su: Overhead
M: Squat
Tu: Neural charge
W: Bench
Th: Hinge
F: Back/bis

20211209_133605

Morning pic from last Thursday, relaxed. I definitely see the circuit training bringing out a more athletic MMA look vs. BBer, and I’m completely happy with that!

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Tuesday 12.14.21 Chest/back
EMOM Strength Circuit
8 rounds of 4 each (24 min)
A1. Plyo push-up from yoga steps (maybe 16" off ground)
A2. Bench press: 245 lb
A3. Neutral-grip chinup: +60 lb

EMOM Assistance Circuit
10-9-8-7-6-5-4-3-2-1 for time (12 min)
B1. Slight incline bench press: 185 lb
B2. Inverted ring rows
I wanted to repeat this and beat last week’s time. I got 11:58, right under target of 12 min!

EMOM Accessory
3 rounds of 20 (6 min)
C1. Stretch pushup on yoga blocks
C2. Facepull

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Thursday 12.16.21 Legs
EMOM Strength Circuit
8 rounds of 4 (24 min)
A1. Broad jump
A2. Snatch deadlift: 265 lb
A3. Power snatch: 125 lb

EMOM assistance circuit
Count down for time: 18:30
B1. Zercher squat: 185 lb 10-9-…-1
B2. KB swings: 50 lb 50-45-…-5
This was straight cardio lol. Zercher squats were actually the “easy” part.

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Friday 12.17.21 Bis/tris
EMOM Strength Circuit
8 rounds of 4 each (24 min)
A1. Med ball pressdown into floor: 25 lb
A2. Close-grip bench press: 245 lb
A3. Chin-up: +60 lb

EMOM Assistance Circuit
6 rounds of 6 (12 min)
B1. JM press: 155 lb
B2. BB curl: 85 lb

EMOM Accessory circuit
3 rounds of 20:40 AMRAP:rest (6 min)
C1. Dips
C2. DB hammer curl: 20 lb

1 Like

Sunday 12.19.21: Delts/Traps
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball push press throw: 30 lb
A2. Push press: 185 lb
A3. Snatch high pull: 230 lb

EMOM Assistance Circuit
6 rounds of 5 (12 min)
B1. Snatch-grip BTN press: 125 lb
B2. Battle ropes, both arms (20 sec)

1 Like

Tuesday 12.20.21: Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Box jump
A2. Front squat: 265 lb
A3. Power clean: 175 lb

EMOM assistance circuit
4 rounds of 6 (12 min)
B1. Step-up left leg: 155 lb
B2. Step-up right leg
B3. Sled pull walking backwards: ~50ft w/ 195 lb

2 Likes

Tuesday 12.21.21 Chest/back
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Plyo push-up from floor
A2. Bench press: 265 lb
A3. Neutral-grip chinup: +80 lb

EMOM Assistance Circuit
6 rounds of 5 (12 min)
B1. Pause bench press: 205 lb
B2. Lat pulldown with 3 sec squeeze

2 Likes

Thursday 12.23.21 Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Broad jump
A2. Snatch deadlift: 285 lb
A3. Power snatch: 135 lb

EMOM assistance circuit
6 rounds 5 (12 min)
B1. Zercher squat: 225 lb
B2. Sled push ~50ft: 185 lb

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Friday 12.24.21 Bis/tris
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball pressdown into floor: 30 lb
A2. Close-grip bench press: 265 lb
A3. Chin-up: +80 lb

EMOM Assistance Circuit
3 rounds of 5–3 sec down/3 sec up tempo (6 min)
B1. Dip
B2. BB curl: 65 lb
Ran out of time, gym closed early for holiday, so finished at a playground in the park :stuck_out_tongue:
3 rounds of 5–3 sec down/3 sec up tempo (6 min)
B1. Dip
B2. Chinup

2 Likes

Sunday 12.26.21: Delts/Traps
EMOM Strength Circuit
6 rounds of 6 each (18 min)
A1. Med ball push press throw: 15 lb
A2. Push press: 165 lb
A3. Snatch high pull: 195 lb

EMOM Assistance Circuit
3 rounds of 8 (12 min)
B1. Overhead press: 120 lb (had to rest-pause last set, main circuit gassed me)
B2. Kirk shrug: 195 lb
B3. TRX rear delt flye
B4. Seated muscle snatch: 45 lb

EMOM Accessory Circuit
4 rounds of 10 (12 min)
B1. DB lateral raise: 20 lb
B2. Plate raise to overhead: 25 lb plate
B3. Battle ropes, alternating arms (30 sec)

2 Likes

Monday 12.27.21: Legs
EMOM Strength Circuit
6 rounds of 6 (18 min)
A1. Box jump
A2. Front squat: 215 lb
A3. Power clean: 150 lb

EMOM assistance circuit
4 rounds of 8 (12 min)
B1. Step-up left leg: 150 lb
B2. Step-up right leg
B3. RDL: 230 lb

EMOM accessory
4 rounds of 30:30 AMRAP:rest (12 min)
C1. GHR
C2. Bulgarian split squat left leg (bodyweight)
C2. Bulgarian split squat right leg

I’m getting a bit burnt out on the circuits now that I’m pushing tougher weight. For example, I’m up 30 lb on front squats from first phase. I can’t emphasize enough how much of a difference 10 lb is when you’re hitting 6 reps at the top of every minute! I may take a full week off from the gym to rein in the new year and start Thib’s Athlete Lean Athlete Strong program.

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