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Posted: November 27, 2017

Tuesday, 28th November

Unicorn Daily Challenge

3 Giant Sets:
20 GHD Sit-Ups
25 Hollow Rocks (Video)
30 Abmat Sit-Ups

Rest 2-3 Minutes between sets.

Warm-up

15-12-9:
Empty Bar Good Mornings
AbMat Sit-Ups

12-9-6:
Calorie Bike (or Row)
Reverse Lunge and Reach (Samson Stretch) – 1s Pause

9-6-3:
Empty Barbell Deadlift
Empty Barbell Hang Power Clean

3 Rounds, gradually building in both loading on the bar, and an intensity. Rest as needed between. Aim is to be at our working weight for the day by the final round.
5 Power Cleans
5 Barbell-Facing Burpees

Skill: Strict Handstand Push-ups

3 Sets, resting 2:00 between:
Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set. Let’s train the transition to and from the wall.

13% of Benchmark

11% of Benchmark

9% of Benchmark

7% of Benchmark

5% of Benchmark

"BLUED UP"

5 Rounds:
10 Power Cleans (115/80)
10 Bar-Facing Burpees