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Posted: August 27, 2017

Monday, 28th August

Unicorn Daily Challenge

4 “Giant Sets”:
5 Strict C2B Pull-Ups
10 Dumbbell Bench Press
15 GHD Sit-Ups
20 Hip Extensions

If we do not yet have strict chest to bar pull-ups, use a band as necessary to move through the range of motion.
Aim to build in loading on the dumbbell bench press, with the goal of completing all four sets of 10 unbroken.
Aim to move through all four stations with minimal rest in between. Not for time, but we want to view this series of movements as one “giant set”. Rest 2:00 between rounds.

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Pausing Squat Snatch Complex

8 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pausing Snatch Pull –  2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
2 second pause in bottom of squat on squat snatch and overhead squat.

Complete a complex Every minute on the minute. 

Set #1 – 54% of Current Snatch
Set #2 – 54% of Current Snatch
Set #3 – 59% of Current Snatch
Set #4 – 59% of Current Snatch
Set #5 – 64% of Current Snatch
Set #6 – 64% of Current Snatch
Set #7 – 69% of Current Snatch
Set #8 – 69% of Current Snatch

Strength: Pausing Split Jerk

On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
Based off of Clean and Jerk Max

Split Jerk for load:
 #1: 2 reps @ 55%
 #2: 2 reps @ 59%
 #3: 2 reps @ 63%
 #4: 2 reps @ 68%
 #5: 2 reps @ 73%

Strength: Back Squat

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

10 Repetitions @ 63% of estimated 1RM