5 Deadlift @ 75% of 1RM
Accessory: 3 X 1:00 Plank Hold
The Big Clean Complex
6 sets of the following complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Each set consists of 12 reps, without dropping the bar.
If you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.
Complete 6 total sets.
Rest as needed between sets and try to increase weight after each set.
Endurance: Run 1 Mile @ 70%/Steady Pace.
Complete as many rounds as possible in 20 mins of:
15 Air Squats
Push Press 5-5-5-5-5
CHALK Functional Pump Circuit:
1 Minute of Dumbbell Push Ups
1 Minute of Alter. DB Hammer Curls
Rest 1 Minute
5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
Teams of 3, 30 Minute Ladder
Complete as many rounds as possible in 30 mins of:
2 Power Snatches, 115/75 lbs
4 Power Snatches, 115/75 lbs
4 Toes-to-bars 6 Power Snatches, 115/75 lbs
8 Power Snatches, 115/75 lbs
max rep Row Calories
Athletes will take turns rowing for entire 30 minutes, rotating every 15 calories.
The two athletes not on the rower will progress on ladder as they please, taking turns so that one is working and one is resting.
Continue to increase reps by 2 until clock hits 30:00.
Mute Sports Equipment will be running mini double unders clinics for each of our classes Tuesday, February 5th. Class times that day will be 5:30 AM, 4 PM, 5 PM + 6 PM. YOU DO NOT WANT TO MISS THIS!
They will be sizing and building custom jump ropes as well as teaching a FREE double under skill session for all classes! They will build the custom jump ropes on site for $36 plus tax.