Workout: Big Sexy

Gym Workout

Warm up:

  1. 21 Calories on the bike moderate pace
  2. 15 Light weight deadlifts, then work up in reps of 3 to 70% max (to prep the workout below)
  3. Warm up the Clean using a light to moderate weight

Workout: Big Sexy Hero Workout – In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, who died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas. He is survived by his wife, Katy; and two children, Abigail and Quinton.

5 Rounds for time:

  1. 6 Deadlifts at 70% max (Rx: 315 lb)
  2. 6 Burpees
  3. 5 Cleans at 70% max clean (Rx: 225 lb)
  4. 5 Chest to bar pull-ups (alternative: regular or jumping pull-ups)
  5. 4 Thrusters at 60% max front squat (Rx: 155 lb)
  6. 4 Muscle-ups (alternative: jumping bar muscle-up or pull-up / jumping pull-up + dip)

At Home Workout

3 rounds for quality

  1. 1 minute Plank
  2. 1 minute handstand hold (against a wall or free standing, alternative: abdomen faces wall and place feet on the wall at the height of your ability—closer to the wall your chest is the harder it becomes)
  3. 40 Air squats
  4. 20 Dips (against a chair, or to make it harder, feet elevated on a 2nd chair / object)