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.
Not for time do 4 rounds of each of the the following:
Then AMRAP in 5 minutes of :
Rest 5 minutes
Then AMRAP in 5 minutes of:
Results: Got up to 85kg with the bench press. For each AMRAP did around 5 rounds.
Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups: 5-4-3-2-1-2-3-4-5. During the same minute, immediately following the HSPU, do 5 Strict Pullups.
Part B: Then EMOM for 18 minutes do:
Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest
Results: Format for part A did not work this time. In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds. Carried on anyway to complete all sets, just no rest between.
Not for time, complete 5 rounds of:
Then do an AMRAP in 8 minutes of:
Finally, not for time do 3 rounds of:
Results: AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups
Part A: Take 15 minutes and practice kipping Toes to Bar.
Part B: Every 4 minutes for 4 sets (16 minutes):
Part C: EMOM for 20 minutes (another CFI workout).
Results: Part A – Finally got the kipping T2B down. Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick. Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups. Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.