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Posted: December 5, 2017

Wednesday, 6th December

Unicorn Daily Challenge

On the 2:00 x 5 Sets:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

Set #1 (On the 0:00) – 1 Complex @ 60% of 1RM CJ
Set #2 (On the 2:00) – 1 Complex @ 65% of 1RM CJ
Set #3 (On the 4:00) – 1 Complex @ 70% of 1RM CJ
Set #4 (On the 6:00) – 1 Complex @ 75% of 1RM CJ
Set #5 (On the 8:00) – 1 Complex @ 75% – 80% of 1RM CJ

Warm-up

15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts

5-3-1
Empty Bar Pausing Front Squats
Walkouts (Video)

Strict Handstand Push-ups

3 Rounds, resting 2:00 between:

Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set. Let’s train the transition to and from the wall.

15% of Benchmark
13% of Benchmark
11% of Benchmark
9% of Benchmark
7% of Benchmark

Sky Hook

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 95/65

We are looking for a true push press today – no redip beneath the bar.