march 22, 2022

Strength & Power:

Every 1 min for 8 mins, alternating between:

8 L/8 R Bulgarian Split Squats, pick load

5 Seated High Box Jumps

Bulgarian Split Squats- 31X0 tempo

~We are building in some single leg work here with a strict tempo of 2 count down, 1 sec pause, explode back up, and right back into the eccentric phase. We are coupling this with a seated box jump to a high box to create a greater response from the central nervous system and recruit more muscle.

The Chief

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP. 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.

Goal: ~3+ rounds per cycle We love putting in benchmarks along the way and especially during transition periods between phases to get some more data for year to year improvement. Look back at your old scores and move fast here while keeping proper form to allow for consistency across all cycles.