20211110

Warmup:

2 Min cardio of choice

Then..

2 Rounds:

8 Air Squats

4 Inchworm push ups

8 Thoracic High Fives

4 Push Ups

Then…

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls

S/S/S:

Clean Pull

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second attack on Clean Pulls the cycle. We’re looking on keeping the body in perfect position in the first and second pull of the clean.  Sets drop to 3, so aim to go heavier than the 5X5 week. Just like last time, set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed

WOD:

The Chief

Pic courtesy of WODwell.  “Salute to Service” week concludes with “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.

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute.

Repeat for a total of 5 cycles

 

Score = Total Rounds and Reps

Compare to 20170928

Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs

Scaling Options:

Bar Weight -> As needed

Push ups -> off bench

Air Squats -> to target

Cool Down:

Banded Front Rack stretch – 2 min per side

 

Thread the needle x1 min per side