26/05/2018 – Fitness Managed

Hard Chelsea

By cbroccoli | 26/05/2018 - 07:51 |28/05/2018 Body Weight, EMOM, Long (< 20 min), Triplet, W-G

1 Comment

E2MOM do AMRAP until you cannot complete all movements in the 2 minutes

5 x Strict Pullups
10 x Ring Pushups
15 x Goblet Squats @ 24kg

Results: 7 rounds plus 25 reps.

Back Squats

By cbroccoli | 26/05/2018 - 05:45 |26/05/2018 Heavy Weights, Singlet, Time Based, Very Long (>20 min), W

1 Comment

Do 9 sets of Back Squats resting 2-3 minutes between sets, with the following rep scheme for max unbroken reps in set 9:

Set 1 – 5 reps
Set 2 – 5 reps
Set 3 – 4 reps
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 2 reps
Set 7 – 1 rep
Set 8 – 1 rep
Set 9 – Max Unbroken Reps @ bodyweight (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Results: 115-135-155-185-205-225-235-240lbs/109kg (new 1RM!). For the last set 10 reps @ 165lbs.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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Hard Chelsea

Back Squats

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