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Posted: August 31, 2017

Friday, 1st September

Unicorn Daily Challenge

3 Rounds

10 T2B

10 Abmat Sit-ups

10 Leg Raises

10 Russian Twists (L+R=1)

Warm-up

Tempo Row – 3 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 PVC Overhead Squats

Followed by: Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch-Grip Strict Presses (behind the neck)
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Pausing High Hang Snatch

Every minute on the minute

7×2 Pausing High Hang Snatch (Video)

Set #1 – 2 Reps @ 50% of 1RM Snatch

Set #2 – 2 Reps @ 60% of 1RM Snatch

Sets #3-7 (5 Sets) – 2 Reps @ 65% of 1RM Snatch

Strength: Tempo Front Squats

Every Minute on the Minute

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

HOT TOMALE

1 Round:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks (115/80)