01/29/21

BENCHMARK WORKOUT

“THE CHIEF”

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans RX (135/95) CFC1 (95/65)

6 Push-Ups

9 Air Squats

-Rest 1:00 b/t Sets-

COOLDOWN

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)

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.

ADJUSTING

*Reps, Loading, Volume*…

Power Clean -- This workout is written to be fast, so these Power Cleans shouldn’t be holding anyone up! They should be a

weight athletes can repeatedly hold onto for 3 TNG reps each time they pick up the barbell. We can adjust the weight for

any athletes unable to hold onto the weight as written, or we can decrease the ROM if we have any athletes still working

on control of the barbell.

Push-Up -- Just like the Power Cleans, these should be quick reps! If we have any athletes that struggle with Push-Ups, we

can cut back the reps to 4-5, or we can utilize Knee Push-Ups to take some weight off the upper body.

Air Squat -- You already know these should be smooth and steady! If we have any athletes that would get tripped up on

these, we can cut back the reps slightly to 6-8, or we can adjust the ROM of these Squats to a box or bench. If we cut off

reps and athletes are flying, we also want to be mindful of total volume accumulating, so it might be better for some of

your athletes to move a little slower (which will naturally keep their total volume in check).

*Movement Adjustments*...

Power Clean -- If we have any athletes that cannot pull off the floor today, we can sub a Hang Power Clean, and if the

barbell poses a challenge today, we can sub DBs!

Push-Up -- For any athletes that cannot do Push-Ups today, we can sub a DB Floor Press, or if an athlete cannot push at all,

we can sub Ring Rows.

Air Squat -- If we have any athletes unable to Squat today, we can sub Reverse Lunges!