Front Squat 3 x 3 at 70, 75, 80% of 1RM
2) Conditioning-- pick your poison:
"Chelsea"
EMOM for 30 min:
5 Pullup
10 Pushup
15 Air Squat
Score is your highest minute completed on time.
-- or --
“Cindy”
20 min AMRAP
5 Pullup
10 Pushup
15 Air Squat
3) Skill
Core accessory work -- pick and choose from the menu:
40 total reps anterior focus
40 total reps posterior chain focus
Post loads and results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to go at these times)
NOTE -- we have a unit coming in for training at ~0700. Try to knock out the METCON so we can free up pull-up bars by 0715=ish.
Strength. Back to front squats today. Big chest, high elbows, controlled descent and hard, fast drive out of the whole. That said, let the METCON be the priority today. Volume/load is not too bad today, but if it is going to fatigue your air squat do them after (or, save for a later session if you can).
METCON. Compare to 02.27.13. "Chelsea" is no joke. 900 reps of bodyweight goodness. Or, 1.5 times as many G reps as Murph (minus the runs, of course). If you have a full Rx Chelsea under your belt, you can ratchet it up +1 (6/11/16 reps), +2, or so on...
If you are doing Chelsea, do it Rx. No scaling, and you go until you bust EMOM. There's your score and target for next time. Want some extra work? Reset and rest for a minute and follow up with a partial Cindy, 5-10 min AMRAP, scaling your limiting movement (probably pullups) as needed.
That said, don't think of Cindy as a scaled version of Chelsea. Cindy can be as intense as you want it to be...just work harder. Still, if you need to scale any of the movements, stick to Cindy. Some methods below:
- Scale pullups with bands if needed, no jumping pullups on this one.
- Scale pushups off a box or bench, not from your knees.
- Scale further by reducing the overall time (15/12 mins) or going to a 3-6-9 rep scheme.
- Anterior -- GHD SU, TTB, K2E, V-ups, Band pulldown, hanging leg raises, AMSU.
- Posterior -- GHR, good mornings, bird dogs and variations, back ext, hip ext, GHD leg raises/reverse hypers, supermans.