Well there is an ebook forthcoming.
But I'll surmise this much.
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Imagine your routine is like this.
Prepare a stopwatch.
Grab a bell that you can press overhead. But is challenging. Maybe 10 reps or less max.
At 0:00, with left hand, clean press and squat with the bell in the rack. Set it down.
At 0:30, with the right hand, clean press and squat with the bell in the rack. Set it down.
Keep going like that as long as you can. Maybe 20-40 minutes.
This is how I do it, and where I'm headed is to forgo the timer for reference.
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Another day try the same routine without waiting for the timer. Now you're in it. Hopefully your timing is on or about 1:1 work to rest. But let the rest compress naturally.
It's very interesting.
I've found that I prefer to just work with my heaviest bell 40kg and just do c&j EMOM for about 20 minutes. That's a great day for me.
And another one. Just try snatching 1 rep EMOM trading hands every 30 or on the minute, depending on how your grip feels. And if you're feeling like your body needs more maybe every 5 sets you add a second rep to see how it goes. And maybe build up to every 4th. Then 3rd. Then every other. Until you're snatching 2 reps every set.
There seems to be a range of work rest ratio, from around 1:1, to 1:2 for this style of training to really shine. But I bet 1:3 would still get some of the training effects. But you wanna let those rest periods naturally compress.
And then start mixing up the lifts to your hearts content on different days.
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I put a bunch of info in there. I hope it helps you try it out. this routine has sustained me for many months, and I need to get back to it after this strength shortcuts experiment or use it in my strength shortcuts.
It's a great all around mode of training. One way I intend to treat it is to use it as a compromise to include some cardio. It helps fill in a lot of gaps in my day to my day life.
Climbing stairs, carrying kids, both at the same time. It's great.