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Posted: September 7, 2017

Friday, 8th September

Unicorn Daily Challenge

Tabata

Hollow Body Rocks

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 Dowel 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: Tempo Front Squat

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 @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

Strength: Snatch Complex

8 Sets:
Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat
(Click HERE for Video)

Pausing Snatch Grip Deadlift – Pause for a full 2 seconds just below knee level. Focusing on pulling the knees back and out of the way as the bar breaks from the ground, we are aiming for vertical shins when the bar is at the pausing position.

Low Hang Snatch – In this complex, the heart is the low hang snatch. A low hang snatch is where the athlete brings the bar as close to the ground as we can, without actually touching the ground. Hold the bar in that position for a full second before completing the snatch

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch

Sets #6-8 – 75% of 1RM Snatch

Snake Bite

21 – 15 – 9
Squat Snatches (95/65)
Chest to Bar Pull-Ups

Fx Options:

15-12-9
Power Snatch into Overhead Squat (95/65)/(75/55)
Pull-ups/ Ring Rows/ Jumpings Pull-ups