Thursday 19th Nov - "The Chief"

“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."

Here Andy's Hang Power cleaning for the first time - he's pulling with his arms early... "When the arm bends, the power ends!" - Coach B

Going though slow pulls again will re-enforce hip extension and using the Traps to explode maximally - with the arms locked rigid and straight.

We're working on that Air Squat, it can take time but the benefits are tremendous! Well done Andy with the great progress so far :-)

Flexibility, Balance, Coordination go get them!