It’s OTM not EMOM

Week 1 Day 1 Monday
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• Snatch - sets OTM – 70%x2x8
• Snatch Pull to Hold on Riser (Pause 1" off floor 3 sec first 2 reps) – 80%x5x2, 85%x5x3
• Pause Back Squat – 65%x5x2, 70%x5x3

A1. Single-Leg BB RDL - 3 x 10/leg
A2. HLR - 3 x max
 
It’s OTM not EMOM – Week 1 of 12
 
This is a 12-week cycle that relies on On The Minute work for all competition lifts and variants. It peaks in week 12 for competition or max snatch and clean & jerk testing, but also has many opportunities for heavy single competition lifts.
 
Volume: Moderate-High
Intensity: Moderate-High / Varianble
 
Good For:
Competition preparation
Competition lift technique and consistency
 
Notes:
OTM means each set is started exactly 1 minute after the previous set is started, NOT 1 minute of rest betweet sets.

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Week 1 Day 2 Tuesday
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• Power Clean + Power Jerk - sets OTM-  65%x2(1+1)x8
• Push Press Bnk – 65%x6x2, 70%x6x3

A1. Bent Row - 4 x 15
A2. Seated Legs Straight DB Press - 4 x 15
Weighted Plank - 3 x 20-30 sec
 

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Week 1 Day 3 Wednesday
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• Clean - sets OTM – 70%x2x8
• Clean Pull to Hold on Riser (Pause 1" off floor 3 sec first 2 reps) – 80%x5x2, 85%x5x3
• Front Squat – 65%x5x5

A1. Step-up - 3 x 10/leg
A2. Weighted Sit-up - 3 x 10-15
 

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Week 1 Day 4 Thursday
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• Power Snatch - sets OTM – 65%x2x8
• Snatch Push Press + Overhead Squat – 65%x5+3, 70%x5+3x3

A1. Pull-ups - 4 x 10
A2. Press in Snatch - 4 x 10
Weighted Side Plank - 3 x 20-30 sec
 

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Week 1 Day 5 Friday
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Rest day

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Week 1 Day 6 Saturday
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• Snatch – 65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1
• Clean & Jerk – 65%x3(1+1), 70%x2(1+1), 75%x1+1, 70%x3(1+1), 75%x2(1+1), 80%x1+1, 75%x3(1+1), 80%x2(1+1), 85%x1+1
• Back Squat – 70%x5x3, 65%x10

A1. Back Squat Jump – 20%x5x3
A2. Abs of choice - 3-4 sets
 

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Week 1 Day 7 Sunday
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Rest day

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