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Posted: November 21, 2017

Wednesday, 22nd November

Unicorn Daily Challenge

Push Jerk Skill

Every 90 Seconds x 6 Sets:
1 Pausing Jerk Drive + 2 Push Jerks

Set #1 – 1 Complex @ 45% of 1RM
Set #2 – 1 Complex @ 50% of 1RM
Set #3 – 1 Complex @ 55% of 1RM
Sets #4, 5, and 6 – 1 Complex @ 60% of 1RM

Warm-up

2 Rounds:
10 Calorie Light Bike or Row
4 Spiderman and Reach, each leg (Video)
8 Slow Scap Retractions (Video)
12 AbMat Sit-Ups

1 Round:
10 Calorie Light Bike or Row
5 Pushups
1-3 Strict HSPU or 2-3 Pike Pushups

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

Handstand Push-ups

Option #1 – Handstand Pushups

AMRAP 5 of the Unbroken Complex:
5% of Benchmark - Dead-Stop Strict HSPU
7% of Benchmark - Strict HSPU
10% Benchmark - Kipping HSPU

Option #2 – Pike Pushups

5% of Benchmark Box Shoulder Taps, each side 
5% of Benchmark Box Pike Pushups

Power Clean Technique

Power Clean Skill
Every 90 Seconds x 6 Sets:
2 Reps – Pausing Power Clean (Video)
*Pauses take place at:
1 – Knee-level
2 – Jumping Position (mid-thigh)
3 – Power Catch Position

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

Gwen

Clean & Jerk

15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

You choose the rep