1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean ], pick load
* Every 1:30 for 7:30.
65% 1RM Clean
Athletes will have to deadlift the weight up and then descend to the high hang before beginning.
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the full clean is completed
Cueing athletes to breathe with each movement will help keep athletes as organized/strong as possible across their attempts
Smooth pull and fast hips with a solid receiving position should be the focus of this strength session. – We want athletes to lift heavier but not at the expense of losing form.
Make sure athletes understand how to absorb the bar down and reset before going into the next lift. No touch and go reps and make sure to reset the feet back to the jumping position at the top of each lift.
Push Jerk 3×3
* Use the same weight for each set. Rest as needed between sets.
75% 1RM Clean & Jerk
Keep a vertical torso during the dip with elbows staying in front of the bar.
Dip should be controlled (not dropped into) with bending of the hips and knees. Once athletes sink 2-3 inches, we want a rocket ship out of the dip into the drive.
Reach triple extension (ankles, knees, hips) before punching the bar overhead while dropping underneath the bar.
Quick feet, fast hips!
Stand up into the full lockout position before absorbing the bar back down, reset and then go into the next rep.
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
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.
Target number of Rounds each set: 5+ Rounds
Target number of Rounds (Large Class): 5+ sets (15+ rounds)
Minimum number of Rounds before scaling: 3.5 Rounds
Minimum number of Rounds before scaling (Large Class): 3.5 sets (10.5 Rounds)
STIMULUS and GOALS
Stimulus if moderate to moderate/high intensity. The rep scheme is low enough that athletes can keep the pace moving but should be wary of going too fast and creating a fatigue deficit that is too great to recover from during the 1 min rest time between sets. Athletes should aim for the same score across all sets.
After each 1:00 rest between AMRAPS, always start back at the beginning of the complex with Power Cleans.