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FRIDAY 191115

Warm-up:

Individual…

Foam Roll 3 minutes (Hamstrings/Upper back)
Crossover Symmetry

Group….

Run 200m
15 Leg Swings
15 Waiter Bows
10 Squats

Empty barbell warm up led by coach for the Power Clean to review technique and warming up the body.

Build to a Heavy KB swing weight for Fitness or Clean for Performance.

 

Fitness:

Max rounds in 3 minutes of:
6 Kb Swings Heavy
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

Performance:

“The Chief”

 

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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.

 

Mobility:

Roll Posterior
Couch Stretch
Pigeon Stretch
LAX to feet and Pecs

 

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