EMOM Aesthetics Method - v2.0 PDF
EMOM Aesthetics Method - v2.0 PDF
EMOM Aesthetics Method - v2.0 PDF
PRESEN
EMOM
H E T I
A E SETT H O D C S
M
T & E F F ECTIVE
EFFICIEN
G T O G E T YOU
TRAININ E TIC.
& A T H L
LEAN,
STRONG,
M A K I N G S T R O N G
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P EO P L E ST R O N G E R barbellshrugged.com
LIFELONG PURSUIT OF STRENGTH
It looks like just a barbell.
But that barbell, the weight it holds, and the rack it sits in are the catalyst
for everything that has happened in our lives.
We believe in Strength.
We believe that inside every single one of us, there is an innate desire to
uncover our true potential.
We believe that developing a physical capacity, like air, food, and water,
is essential to life.
A species, that over time, has decided the best way to live an easy life, is
to live a life committed to confronting adversity.
We no longer live in the jungle but the law of the jungle lives inside us.
Our home is a weight room.
Strength is a choice.
Pursue Strength.
M A K I N G S T R O G P E O P L E S T R O N G E R
TABLE OF CONTENTS
Bio 4
Sample Workout 9
Thank You 17
Anders Varner
Co-host of the Barbell Shrugged Podcast. In 2010, he founded San Diego
Athletics and sold the gym in 2016. He has coached athletes from every major
sport including the NFL, MLB, WWE, and CrossFit.As an athlete he competed
in the CrossFit regional four times and medaled at multiple Olympic
Weightlifting competitions.These competitions were amazing but Anders
always found his true passion in the gym, training, lifting big weights with
good friends and training partners. In 2015, his long time training partner,
John Cena, invited Anders to his private gym in Tampa, Fl. to attempt,
The OneTon Challenge. With no cameras, fans, singlets, or pageantry,
Anders combined his snatch, clean, jerk, squat, deadlift and bench to
total 2009 pounds and entered The One Ton Club.
Doug Larson
COO and founding member of Barbell Shrugged (2012), has been in the world
of functional fitness for almost his entire life, beginning gymnastics at age 3
and Olympic weightlifting at age 14 then starting CrossFit in 2006 at age
23 after spending a season as a pro baseball Strength and Conditioning
Coach with the Colorado Rockies. He has been a Certified Strength and
Conditioning Specialist (CSCS) through the National Strength and
Conditioning Association, received his Master’s Degree in Kinesiology
(movement science) with a concentration in Health, Sport Science
and Nutrition through the University of Memphis in Memphis,TN.
For a long time, training was the only thing that mattered in my life.
Everything I did in and out of the gym was designed to make me stronger.
Those days do not exist any more. I am an adult, I have kids, a business to
run and a wife to love. Life no longer fuels my training. Instead, training fuels
my life. But, that doesn’t mean I do not train hard, have goals, or value my
fitness any less.
I still want to be jacked, lean, athletic, and get after it 3-5 times a week.
I still want to be strong, look good, and get my metcon fix.
Now, I just have to be more efficient, effective, and intelligent in how I train.
“EMOM Aesthetics” is the answer. This is the first program, since I found
CrossFit, that has radically shifted my enjoyment and results in the gym.
The program fits my life, builds muscle, creates intensity that mimics
metcons without the beatdown, and keeps my strength numbers near
lifetime PR’s.
Results are king. That is why I have gone all in on the EMOM Aesthetics
methodology. Yes, it 'fits' my life, but it also produces better results, in
a shorter time, than the standard strength training models. Full body
hypertrophy training takes 90 minutes, destroys my body, and takes days
to recover. Functional fitness is too intense, too heavy, and my joints hate
me after a couple weeks.
“EMOM Aesthetics” is the most efficient, effective way to build muscle, stay
lean, and athletic without spending 60-90 minutes a day working out.
EMOM AESTHETICS
50 FUNCTIONAL
C LI C K TO
B UY NO W
BODY BUILDING WORKOUTS
→
EMOM AESTHETICS: C LI C K TO
EMOM AESTHETICS: C LI C K TO
STRONG 30 B UY NO W
→
30-MIN EMOM WORKOUTS
EMOM AESTHETICS: C LI C K TO
BREATHE & BURN B UY NO W
→
6-WEEKS OF HIGH INTENSITY CARDIO
EMOM AESTHETICS: C LI C K TO
ABS & GLUTES
6-WEEKS OF ABS & GLUTES TRAINING
B UY NO W
→
EMOM AESTHETICS: C LI C K TO
HIGH INTENSITY HYPERTROPHY B UY NO W
MESO 1
4-WEEK MESOCYCLE OF PERIODIZED TRAINING
→
TIME WORKOUT
0 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
1 min. A2 Push-ups
2 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
3 min. A2 Push-ups
4 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
5 min. A2 Push-ups
6 min. A1 Tempo Pistol Squats 7 sec eccentric - Hold 5-25 lb plate
7 min. A2 Push-ups
A2 Push-ups
CO ACH T IP
B1 Barbell Reverse Lunges - 50% BW 2 sec pause at bottom
of back squats - use Db
B2 Barbell Bicep Curls on curls if you only
have one barbell
A1 Strict Pull-ups
DAY 27
A2 L-Sit Holds
B1 Ring Rows
CO ACH T IP
B2 Bent Over Db Upright Rows Do L-sits on rings,
parallettes or dumbbells
A2 Strict HSPU
A2 Dips
A1 Strict Chin-ups
DAY 30
A2 Push-ups
E X E R C I S E S
B2 Db Bicep Curls
C1 Db Hammer Curls
EMOM
T H E T I C S
A E ST H E & B U R N:
BREA
Y
F H IG H IN T E N S IT
1.
6 -W E E K S O OUTS
N A L C A R D IO W O R K
F U N C T IO
E X E R C I S E S
A2 Farmers Walk
B1 Row
ABS &
LUTES
W E E K S O F ABS & G
6-
TRAINING
FOCUSED
1.
SAMPLE WORKOUT: WEEK 1
DURATION 3 SETS EACH 12 MIN
E X E R C I S E S
ED
C L E O F PERIODIZ
ESOCY
4 WEEK M INING
Y P E R T R OPHY TRA
H
A2 Tricep Push-ups
DAY 1
B2 Strict HSPU
Catch and Recovery TechniqueWOD Farmer’s Carry and One Arm Farmers Walk
TechniqueWOD
LOWER BODY Pallof Press | TechniqueWOD
Back Squat | TechniqueWOD Side Bridge Reps - Side Bends etc TechniqueWOD
Front Squat | TechniqueWOD Front Planks TechniqueWOD
Deadlift | TechniqueWOD Full Contact Twists TechniqueWOD
Romanian Deadlifts | TechniqueWOD Static Full Contact Twists TechniqueWOD
Good Mornings | TechniqueWOD Kb Windmills TechniqueWOD
Lunges | TechniqueWOD Rower Rollouts TechniqueWOD
Pistols | TechniqueWOD
Rear Foot Elevated Split Squats TechniqueWOD
Barbell Glute Bridges | TechniqueWOD
Glute Ham Raise | TechniqueWOD
Weighted Step-ups TechniqueWOD
Shrimp Squats TechniqueWOD
Cossack Squats / Lateral Lunges TechniqueWOD
Skater Squats and Single Leg RDLs Technique WOD
HexBar Squats TechniqueWOD
Those days are over and our view of fitness has evolved.
Thank you for being a part of this journey, we are excited to see
you in our private Facebook group, and to watch you get stronger,
leaner, and more athletic through “EMOM Aesthetics.”
M A K I N G S T R O N G P E O P L E S T R O N G E R
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