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Posted: June 13, 2017

Wednesday, 14th June

Unicorn Daily Challenge

Buy In: 40 Abmat Sit-ups

Tabata: (8 Rounds, :20 work, :10 rest) 

Leg Raises

Cash Out: 40 Russian Twists

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

2 Rounds:
5 Squat Jumps
15 Slow Good Mornings

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Hang Power Clean

On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day. Post heaviest lift to the leaderboard.

Behind Bars

Part #1

In a 4:00 Window:
400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

Part #2
In a 4:00 Window:
400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)

Rest 4:00

Part #3
In a 4:00 Window:
400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)