– Dynamic stretching
– 400m run
– Accumulate 5min in the push-up plank position
– Tricep Mash
(Time to grab the lacrosse ball again and start with the personal torture. Set the lacrosse ball on a box and place your tricep muscle on the ball. Move the ball from your elbow towards your armpit while extending and contracting your arm. If you find a spot that needs some extra work spend additional time there. Two minutes total each arm.)
30min EMOM –
9 Air Squats
Regular “Chelsea” is a benchmark WOD that follows a 5-10-15 rep scheme for pull ups, push-ups, and squats, repeated every minute on the minute for 30 minutes. Today we’re prescribing a 3-6-9 rep scheme, whereby every minute on the minute you will do 3 pull ups, 6 push-ups, and 9 squats for 30 minutes. Chelsea is easy on the legs and hell on the upper body. Most find it impossible to keep the pace for 30 minutes. Chelsea is scored as the number of rounds completed within the prescribed minute, and the additional rounds completed before the 30 minutes runs out. For example a score of 16/9 indicates that one round per minute was completed up to the 16th minute, and nine additional rounds were completed in the remaining 14 minutes.
Some of you may be wondering, “But didn’t we just do push-ups last night?”
Well yes, you did. How observant you are.
Glad you asked.
In short, meaning without getting too science-y and boring, we program workouts to train you for life. And often in life, you are tasked with doing the same movements day after day. Life doesn’t care if you are sore. It doesn’t care if you just ran/squatted/push-upped/deadlifted/etc the day before. Therefore every now and then in training, its beneficial to do something like this to mimic real life even more so than we might normally do.
Hope that makes sense.
(Plus, there were plenty of people who “couldn’t make it” Thursday and need to get their fair share of push-ups too!)