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Posted: December 21, 2017

Friday, 22nd December

Unicorn Daily Challenge

On the Minute x 10
2 Hang Power Cleans

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ
Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ
Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ
Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ
Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ
Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ
Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ
Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ
Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ
Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ

Warm-up

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
1-2 Strict Pull-Ups
5 Kip Swings

2-3 Minutes to warm our kip gradually to our pull-up benchmark attempt.

Gymnastics Test

Last tested on October 27, 2017

For Max Repetitions:
1:00 Chest-to-Bar Pull-Ups
1:00 Rest
1:00 Chest-to-Bar Pull-Ups

or

Chin Over Pull-Ups – 
1:00 On, 
1:00 Off, 
1:00 On

DT

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 155/105