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Posted: September 3, 2017

Monday, 4th September

Unicorn Daily Challenge

If you want to get a good sweat on today, here is your option.

35/25 Calorie Bike, 
30 Power Cleans (135/95) 
35/25 Calorie Bike, 
25 Push Jerks (135/95) 
35/25 Calorie Bike, 
20 Front Squats (135/95) 
35/25 Calorie Bike, 
15 Clusters (135/95)

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Snatch Complex

Pausing Snatch Pull + Squat Snatch + Overhead Squat

Every :90 Seconds

4 Sets of the Complex:

Set #1 – 1 Complex @ 50% of Current Snatch
Set #2 – 1 Complex @ 55% of Current Snatch
Set #3 – 1 Complex @ 60% of Current Snatch
Set #4 – 1 Complex @ 65% of Current Snatch

Strength: Pausing Split Jerk and Split Jerk

Set #1 – 2 Pausing Split Jerks @ 60% of estimated best CJ

Set #2 – 2 Pausing Split Jerks @ 65% of estimated best CJ

Set #3 – 2 Pausing Split Jerks @ 70% of estimated best CJ


Set #4 – 1 Split Jerk @ 75% of estimated best CJ

Set #5 – 1 Split Jerk @ 80% of estimated best CJ

Set #6-8 (3 Sets) – 1 Split Jerk @ 85% of estimated best CJ

Strength: Back Squat

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM