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EMOM Weightlifting Program (13 weeks)

What is EMOM?

EMOM stands for Every Minute on the Minute. It is a training protocol where you complete a
specific set of movements or exercises every minute, then rest until the end of the minute, then
you start again once the next minute starts.

Typically, these workouts will range from 10-30 minutes in length and athletes will be doing 3-5
reps per minute. So, for a 10 minute EMOM, you could do 10 rounds of 5 reps of a designated
movement or set of movements.

Benefits of EMOM Training

Increases strength endurance

Helps athletes understand proper pacing for different movements
Improves both cardio and strength
Effective for burning fat because intensity is not too high
Very time-efficient style of training
Helps athletes improve technique while under duress

What this program is:

This is a 12-week training cycle (with an additional transition week at the beginning) that uses
snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work.
This cycle is good for technical consistency in the classic lifts.

MEDICAL DISCLAIMER

MEDICAL DISCLAIMER: EXERCISES IN THIS BOOK MAY CAUSE SERIOUS INJURY OR

DEATH, ESPECIALLY WHEN ATTEMPTED BY PARTICIPANTS IN ILL OR PRECARIOUS
HEALTH, OR THOSE WHO FUNCTION AT LESS THAT THE REQUIRED LEVEL OF
STRENGTH, ENDURANCE, AND AGILITY, OR WHEN PERFORMED WITH LESS THAN
CORRECT FORM.

THE AUTHORS AND PUBLISHERS HEREBY DISCLAIM ANY AND ALL LIABILITY FOR ANY
INJURIES SUSTAINED WHILE ATTEMPTING, OR AND CONDITIONS ARISING (DIRECTLY
AND INDIRECTLY) FROM THE PERFORMANCE OF, ANY EXERCISES OR TRAINING
PROGRAMS DESCRIBED IN THIS BOOK.
 13 Week Program
shown in reps followed by sets
***Example: Snatch Pull - 80%x3x3 = 80%x3 reps x 3 sets

Monday - Day 1
Snatch - 70%x1x5 OTM
Snatch Pull - 80%x3x3
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 70% x (2+1+1) x 3
Back Squat (5 Second Eccentric on Rep 1) - 60%x3x3
Week 0 of 12

On The Minute Cycle

Tuesday - Day 2
Jerk - 70%x1x5 OTM
Push Press - 65%x4x3
Back Squat Jump (bar) - 3x3
3 Sets:
10 Back Extension
10 Reverse Crunches

Wednesday - Day 3
Clean - 70%x1(reps)x5(sets) OTM
Clean Pull - 80%x3x3
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 70% x (2+1+1) x 3
Pause Back Squat - 50%x2(reps)x3(sets)

Thursday - Day 4
Power Clean - 65%x2x5
Power Jerk - 65%x2x5
SLDL - 3x5
3 Sets:
10 Glute Bridges
15 Sit Ups

Friday - Day 5
Rest Day

Saturday - Day 6
Snatch - 70%x1, 75%x1, 80%x1x3
Clean & Jerk - 70%x1, 75%x1, 80%x1x3
Front Squat - 75%x2x3
Sunday - Day 7
Rest Day

Monday - Day 8
Snatch (5 singles each weight OTM) - 70%, 75%, 80%
Snatch Pull - 85%x3x3
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 80% x (3+1+1) x 3
Back Squat (5 sec eccentric on rep 1) - 70%x5x3
Week 1 of 12

Tuesday - Day 9
Jerk (5 singles each weight OTM) - 70%, 75%, 80%
Push Press - 70%x5x5
Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Wednesday - Day 10
Clean - (5 singles each weight OTM) 70%, 75%, 80%
Clean Pull - 85%x3x3
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 80% x (3+1+1) x 3
Pause Back Squat - 60%x3x3

Thursday - Day 11
Power Clean - 70%x3x5
Power Jerk - 70%x3x5
SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

Friday - Day 12
Rest Day

Saturday - Day 13
Snatch - 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
Clean & Jerk - 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
Front Squat - 75%x3x3
Good Morning - 3x5
*You may take the weight up on bold numbers if you are feeling good
Sunday - Day 14
Rest Day

Monday - Day 15
Snatch - 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Snatch Pull - 85%x3, 90%x3x2
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 80% x (3+1+1), 85% x
(3+1+1) x 2
Back Squat (5 sec eccentric on rep 1) - 70% x 5, 75% x 5x 2
Week 2 of 12

Tuesday - Day 16
Jerk 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Push Press - 70%x5x2, 75%x5x3
Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 HLR
10 Clam Shells /side

Wednesday - Day 17
Clean - 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Clean Pull - 85%x3, 90%x3x2
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 80% x (3+1+1), 85% x (3+1+1)
x2
Pause Back Squat - 65%x3x3

Thursday - Day 18
Power Clean - 70%x3x2, 75%x3x3
Power Jerk - 70%x3x2, 75%x3x3
SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

Friday - Day 19
Rest Day
Saturday - Day 20
Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
Front Squat - 75%x3, 80%x3x2
Good Morning - 3x5
*You may take the weight up on bold numbers if you are feeling good

Week 3 of 12

Sunday - Day 21
Rest Day

Monday - Day 22
Snatch - 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Snatch Pull - 90%x3x3
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 85% x (3+1+1) x 3
Back Squat (5 sec eccentric on rep 1) - 75%x5x2, 75%x5
*You may take the weight up on bold numbers if you are feeling good

Week 3 of 12

Tuesday - Day 23
Jerk 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Push Press - 75%x5, 75%x5x4
Back Squat Jump - 25%x3x3
*You may take the weight up on bold numbers if you are feeling good

3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Wednesday - Day 24
Clean - 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Clean Pull - 90%x3x3
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 85% x (3+1+1) x 3
Pause Back Squat - 68%x3x3

Thursday - Day 25
Power Clean - 75%x3, 75%x3x4
Power Jerk - 75%x3, 75%x3x4
SLDL - 3x5
*You may take the weight up on bold numbers if you are feeling good

3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

Friday - Day 26
Rest Day

Saturday - Day 27
Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
Front Squat - 80%x3x3
Good Morning - 3x5
*You may take the weight up on bold numbers if you are feeling good

Sunday - Day 28
Rest Day

Monday - Day 29
Snatch - 75% x 1 x 5 OTM
Snatch Pull - 85%x3x3
Back Squat - 75%x3x3
Week 4 of 12

Tuesday - Day 30
Jerk - 75%x1x5 OTM
Push Press - 70%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Wednesday - Day 31
Clean - 75%x1x5 OTM
Clean Pull - 85%x3x3
Pause Back Squat - 65%x2x3

Thursday - Day 32
Power Clean - 75%x1x5
Power Jerk - 75%x1x5
3 Sets:
10 Back Extensions
10 Sit Ups
10 Glute Bridges

Friday - Day 33
Rest Day

Saturday - Day 34
Snatch - 70%x1, 75%x1, 80%x1x4
Clean & Jerk - 70%x1, 75%x1, 80%x1x4
Front Squat - 75%x2, 80%x2x2

Sunday - Day 35
Rest Day

Monday - Day 36
Snatch - 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Snatch Pull - 90%x3, 95%x3x2
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 85% x (3+1+1), 90% x
(3+1+1) x 2
Back Squat (5 sec eccentric on rep 1) - 80%x3x3
Week 5 of 12

Tuesday - Day 37
Jerk 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Push Press - 80%x3x5
Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges

Wednesday - Day 38
Clean - 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Clean Pull - 90%x3, 95%x3x2
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 85% x (3+1+1), 90% x (3+1+1)
x2
Pause Back Squat - 70%x2x3
Thursday - Day 39
Power Clean - 80%x2x5
Power Jerk - 80%x2x5
SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side

Friday - Day 40
Rest Day

Saturday - Day 41
Snatch - HS
Clean & Jerk - HS
Front Squat - 85%x2x3
Good Morning - 3x5

Sunday - Day 42
Rest Day

Monday - Day 43
Snatch - 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Snatch Pull - 95%x3x3
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 90% x (2+1+1) x 3
Back Squat - 80%x3, 85%x3x2
Week 6 of 12

Tuesday - Day 44
Jerk - 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Push Press - 80%x3x2, 83%x3x3
Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Wednesday - Day 45
Clean - 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Clean Pull - 95%x3x3
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 90% x (2+1+1) x 3
Pause Back Squat - 70%x2x3

Thursday - Day 46
Power Clean - 80%x2x2, 85%x2x3
Power Jerk - 80%x2x2, 85%x2x3
SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

Friday - Day 47
Rest Day

Saturday - Day 48
Snatch - HS
Clean & Jerk - HS
Front Squat - 85%x2x2, 90%x2
Good Morning - 3x5

Sunday - Day 49
Rest Day

Monday - Day 50
Snatch - 82% x 1 x 5 OTM, 87% x 1 x 5 OTM, 92% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Snatch Pull - 95%x3, 100%x3, 95%x3
Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 90% x (2+1+1), 95% x
(2+1+1), 90% x (2+1+1)
Back Squat - 85%x3x3
Week 7 of 12

Tuesday - Day 51
Jerk - 82% x 1 x 5 OTM, 87% x 1 x 5 OTM, 92% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Push Press - 83%x3x5
Back Squat Jump - 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges
Wednesday - Day 52
Clean - 82% x 1 x 5 OTM, 87% x 1 x 5 OTM, 92% x 1 x 5 OTM - If after these 15 sets on the
minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2
min rest
Clean Pull - 95%x3, 100%x3, 95%x3
Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift - 90% x (2+1+1), 95% x
(2+1+1), 90% x (2+1+1)
Pause Back Squat - 70%x2, 75%x2, 70%x2

Thursday - Day 53
Power Clean - 85%x2x5
Power Jerk - 85%x2x5
SLDL - 3x5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

Friday - Day 54
Rest Day

Saturday - Day 55
Snatch - HS
Clean & Jerk - HS
Front Squat - 85%x2, 90%x2x2
Good Morning - 3x5

Sunday - Day 56
Rest Day

Monday - Day 57
Snatch - 75%x1x2, 80%x1x3
Snatch Pull - 85%x3, 90%x3x2
Back Squat - 75%x3, 80%x3x2
Week 8 of 12

Tuesday - Day 58
Jerk - 75%x1x2, 80%x1x3
Push Press - 70%x3, 75%x3x2
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side
Wednesday - Day 59
Clean - 75%x1x2, 80%x1x3
Clean Pull - 85%x3, 90%x3x2
Pause Back Squat - 65%x2, 70%x2x2

Thursday - Day 60
Power Clean - 75%x1x2, 80%x1x3
Power Jerk - 75%x1x2, 80%x1x3
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges

Friday - Day 61
Rest Day

Saturday - Day 62
Snatch - 70%x1, 75%x1, 80%x1, 85%x1x2
Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1x2
Front Squat - 80%x2x3

Sunday - Day 63
Rest Day

Monday - Day 64
Snatch - HS; 75%x2x3 OTM (% of HS)
Clean & Jerk - HS; 75% x (2+1) x 3 OTM (% of HS)
Back Squat - HS; 75%x3x3 (% of HS)
Week 9 of 12

Tuesday - Day 65
Power Snatch - 75%x1x10 OTM
Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 Bird Dogs /side

Wednesday - Day 66
Clean & Jerk - HS; 75% x (2+1) x 3 OTM (% of HS)
Snatch - HS; 75%x2x3 OTM (% of HS)
Pause Back Squat - HS; 75%x3x3 (% of HS)
Thursday - Day 67
Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
15 V-Ups
10 Glute Bridges

Friday - Day 68
Rest Day

Saturday - Day 69
Snatch - HS; 80%x1x3 OTM (% of HS)
Clean & Jerk - HS; 80%x1x3 OTM (% of HS)
Front Squat - HS; 80%x2x2 (% of HS)

Sunday - Day 70
Rest Day

Monday - Day 71
Snatch - HS; 80%x1x3 OTM (% of HS)
Clean & Jerk - HS; 80% x (1+1) x 3 OTM (% of HS)
Back Squat - HS; 80%x2x3 (% of HS)
Week 10 of 12

Tuesday - Day 72
Power Snatch - 75%x1x10 OTM
Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 X-Band Walks /side

Wednesday - Day 73
Clean & Jerk - HS; 80% x (2+1) x 3 OTM (% of HS)
Snatch - HS; 80%x2x3 OTM (% of HS)
Pause Back Squat - HS; 80%x2x3 (% of HS)

Thursday - Day 74
Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges

Friday - Day 75
Rest Day

Saturday - Day 76
Snatch - HS; 85%x1x3 OTM (% of HS)
Clean & Jerk - HS; 85% x (1+1) x 3 OTM (% of HS)
Front Squat - HS; 85%x2x3 (% of HS)

Sunday - Day 77
Rest Day

Monday - Day 78
Snatch - HS; 85%x2x3 OTM (% of HS)
Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
Back Squat - HS; 85%x2x3 (% of HS)
Week 11 of 12

Tuesday - Day 79
Power Snatch - 75%x1x10 OTM
Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 Clam Shells /side

Wednesday - Day 80
Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
Snatch - HS; 85%x1x3 OTM (% of HS)
Pause Back Squat - HS; 85%x2x3 (% of HS)

Thursday - Day 81
Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges

Friday - Day 82
Rest Day

Saturday - Day 83
Snatch - HS; 85%x2x3 OTM (% of HS)
Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
Front Squat - HS; 90%x2x3 (% of HS)

Sunday - Day 84
Rest Day

Monday - Day 85
Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
Back Squat - 70%x2, 75%x2, 80%x2, 85%x2
Week 12 of 12

Tuesday - Day 86
Power Snatch - 70%x1x5
Power Clean + Power Jerk - 70% x (1+1) x 5
3 Sets:
10 Back Extension
10 Sit Ups
10 Glute Bridges

Wednesday - Day 87
Snatch - 70%x1, 75%x1, 80%x1x3
Power Clean + Jerk - 70%x1, 75%x1, 80%x1
Front Squat - 70%x2, 75%x2, 80%x1, 85%x1

Thursday - Day 88
Power Snatch - 60%x1x5
Power Clean + Power Jerk - 60% x (1+1) x 5
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side

Friday - Day 89
Rest Day

Saturday - Day 90
Snatch - Max
Clean & Jerk - Max
Front Squat - Max

Sunday - Day 91
Rest Day