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Posted: December 3, 2017

Monday, 4th December

Unicorn Daily Challenge

Option A – Ring Muscle-Ups
On the 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch
“X” Ring Muscle-Ups (based off “Gymnasty” Ring MU benchmark).

 

Round #1 (On the 0:00)
1 Snatch Complex @ 65% of 1RM Snatch + 13% Ring Muscle-Ups

Round #2 (On the 2:00)
1 Snatch Complex @ 69% of 1RM Snatch + 13% Ring Muscle-Ups

Round #3 (On the 4:00)
1 Snatch Complex @ 72% of 1RM Snatch + 13% Ring Muscle-Ups

Round #4 (On the 6:00)
1 Snatch Complex @ 75% of 1RM Snatch + 13% Ring Muscle-Ups

Rounds #5, 6, and 7 (On the 8:00, 10:00 and 12:00)
Either hold across at the snatch weight, or continue to build as you see fit to a heavy complex for the day. Recorded score below will be your heaviest snatch complex.

Option B – Gymnastic Strengthening
On the 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch

 

Round #1 (On the 0:00)
1 Snatch Complex @ 65% of 1RM Snatch + 10 Ring Swings (Video)

Round #2 (On the 2:00)
1 Snatch Complex @ 69% of 1RM Snatch + 7 Swinging Horizontal Ring Rows (Video)

Round #3 (On the 4:00)
1 Snatch Complex @ 72% of 1RM Snatch + 7-10 Strict Ring Dips

Round #4 (On the 6:00)
1 Snatch Complex @ 75% of 1RM Snatch + 10 Ring Swings (Video)

Round #5 (On the 8:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + 7 Swinging Horizontal Ring Rows (Video)

Round #6 (On the 10:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + 7-10 Strict Ring Dips

Round #7 (On the 12:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + Max Effort Strict Pull-Ups

Either hold across at the snatch weight (75%), or continue to build as you see fit to a heavy complex for the day. Recorded score below will be your heaviest snatch complex.

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
3-5 Strict Ring Dips

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
2 Power Snatches
5 Pausing Overhead Squats
3 Hang Squat Snatches
1-3 Ring Muscle-Ups (or ring dips)

Strength: Overhead Squats

In 12:00

Build to a heavy set of 3 overhead squats.

Four Thirty

AMRAP 20:
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar