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Posted: January 9, 2018

Wednesday, 10th January

 

Unicorn Daily Challenge

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working load today is at 63% of our best Front Squat, for *both* movements.

Warm-up

21-15-9:
Calorie Bike, Row, or Ski Erg
After each round, complete…
5 Wall Squats (Video)
30 Seconds: Warrior Squats (Video)

With an empty barbell:
10 Good Mornings
7 Back Squats
5 Pausing Front Squats

Strength: Deadlift

ON THE 0:00... DEADLIFT

Take 10:00 to build to a Heavy Set of 2

Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions. Athlete’s choice to “touch and go”, or to complete as two dead-stop singles.

Set #1 – 5 Reps @ 60% of 1RM Deadlift

Set #2 – 4 Reps @ 65% of 1RM Deadlift

Set #3 – 3 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Use remaining time to build to our heavy set of 2 repetitions. Post heaviest completed set to the tracker below.

MARSTON

AMRAP 20:
1 Deadlift (345/225)
10 Toes to Bar
15 Barbell-Facing Burpees