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Posted: November 14, 2017

Wednesday, 15th November

Unicorn Daily Challenge

10:00 Recovery Row

Warm-up

3 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (Video)

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

5 Hang Squat Cleans

Strength: Hang Squat Clean Complex

Every 90 Seconds x 7 Sets:

1 Pausing Hang Squat Clean
1 Hang Squat Clean

Set #1 – 1 Complex @ 55% of 1RM Clean
Set #2 – 1 Complex @ 60% of 1RM Clean
Set #3 – 1 Complex @ 65% of 1RM Clean
Set #4 – 1 Complex @ 70% of 1RM Clean
Sets #5, 6, and 7 – 1 Complex @ 70% of 1RM Clean – 85% of 1RM Clean

On the pausing hang squat clean, the pause takes place in the bottom of the squat. A full 3 second pause.

Front Loader

Teams of 3, with a Running Clock:

At the 0:00, “Front Loader” Part #1
AMRAP 7: Push Press (from rack)
First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

Rest 3:00

At the 10:00, “Front Loader” Part #2
AMRAP 7: Front Squat (from rack)

First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00, “Front Loader” Part #3
AMRAP 7: Hang Power Clean

First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

In this workout, one athlete is working, two is resting at all times.