• 08/06/2013

    08/06/2013

    “The Chief”

    Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

    [youtube https://www.youtube.com/watch?v=XKLVlYt2Ioc&list=FLMd-niZGepGYnu-nZ5JOGZA]

    08/06/2013
    Warm-up

    3 Rds

    :15 Goblet squats
    :15 KB Swings
    :15 Samson stretch
    :15 Scorpions

    Mobility
    Front Rack w/ Band or
    Super Friend w/ barbell in Rack. See Pendlay video in the blog

    Strength
    10 @ Bar, 5 @50%
    Working sets 3 @ 70%, 80%, 90%
    Last set 3 or more. Record max reps last set
    Front Squat (3-3-3+)

    Metcon
    After 1 minute rest continue reps where you left off. Score is total rounds after 5 cylces.
    Incomplete rounds don’t count towards reps
    The Chief (AMRAP – Rounds)
    Max rounds in 3 minutes of:
    3 Power Cleans
    6 Push-ups
    9 Squats
    Rest 1-minute.
    Repeat for a total of 5 cycles
    RX 135/ 85

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