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Posted: January 28, 2018

Monday, 29th January

Unicorn Daily Challenge

Minutes 0:00 – 7:00
Overhead Squat – Build to a Heavy Single

Take all repetitions from the rack. 

Warm-up

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

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)

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

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches

Strength: High Hang Snatch

OTM x 9
1 High Hang Snatch (Pockets)

On the 0:00, Set #1 – 65% of 1RM Snatch

On the 1:00, Set #2 – 70% of 1RM Snatch

On the 2:00, Set #3 – 75% of 1RM Snatch

On the 3:00, Set #4 – 68% of 1RM Snatch

On the 4:00, Set #5 – 73% of 1RM Snatch

On the 5:00, Set #6 – 78% of 1RM Snatch

On the 6:00, Set #7 – 71% of 1RM Snatch

On the 7:00, Set #8 – 76% of 1RM Snatch

On the 8:00, Set #9 – 81% of 1RM Snatch

Over and Over

9-15-21:

Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (95/65)