Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.
Part B – For time complete 4 rounds of:
Part C – Perform 3 rounds of:
Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg. Part B took 3:47.
Normal Chelsea is an EMOM for 30 minutes. I had only limited time so only reduced that to 20 minutes (more like Cindy). My goal was to get in some high volume Pullups.
So, do EMOM for 20 minutes:
Results: Kept within the 1 minute for 12 rounds, then just continued until the end non-stop not really counting any more. I think I got another 4-5 rounds in so 60-65 pullups total.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Reverse Lunge Forward Lunge Front Squat |
Task |
| Thursday | G | Plate Walks Wall Walks |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | GW | Hips to Bar with Band Deadlifts |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | WG | Deadlifts HSPU |
Time |
| Thursday | GM | TRX Reverse Row TRX Atomic Pushup Toes to Bar |
EMOM |
| Friday | GM | Run Goblet Squats Box Jumps Walking Lunges |
Task |
| Saturday | MG | Row Medball Cleans Kettlebell Swings Ball Slams Situps Dumbbell Snatches |
Tabata |
| Sunday | GM | Turkish Getups Waiter Carry Dumbell Press |
Task |
Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.
Then perform 3 rounds of the following:
Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:
Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:
Results: TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10. Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact. In March we did normal Pushups.
Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:
Then do AMRAP in 8 minutes of:
Results: For the AMRAP – 5 rounds plus 8 Deadlifts.