Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: June 4, 2017

Monday, 5th June

Unicorn Daily Challange

10:00 EMOM

Odd: Max Sit-ups

Even: Max Supermans

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15*
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

:45s second Samson Stretch each side 

Barbell warm-up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

2 Sets

3 Muscle Snatch

3 Overhead Squats

3 Snatch Balances

Strength: Snatch Complex

9:00 EMOM

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00 – 50% of 1RM Squat Snatch

On the 1:00 – 55% of 1RM Squat Snatch

On the 2:00 – 60% of 1RM Squat Snatch

On the 3:00 – 50% of 1RM Squat Snatch

On the 4:00 – 55% of 1RM Squat Snatch

On the 5:00 – 60% of 1RM Squat Snatch

On the 6:00 – 50% of 1RM Squat Snatch

On the 7:00 – 55% of 1RM Squat Snatch

On the 8:00 – 60% of 1RM Squat Snatch

Front Nine

AMRAP 18:00:

18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 KB Front Squats (50’s/35’s

Optional Work:

Have some time to put in a little extra work? Want some extra stuff to do to help you improve? Then this is for you!

BODY ARMOR

On the 3:00 x 4 Sets (12:00)

10 Good Mornings (stay light weight and focus on technique)

10 Front Rack Single-KB Reverse Lunges (the kb is held on one hand, not two like a goblet squat, build in weight over sets)

10 Cossack Squats (concentrate on balance and range of motion. The heel of your foot must stay down)