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Posted: February 4, 2018

Monday, 5th February

Unicorn Daily Challenge

4 Giant Sets:
10 DB Box Step-Ups (Video)
20 GHD Sit-Ups
30 Banded Good Mornings (Video)

40 Banded Pull Aparts (Video)

Warm-up

2:00 Slow Bike or Row
2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
:30s second Samson Stretch each side (Video)

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
10 Deadlifts
10 Hang Muscle-Cleans

Into…

:45s Moderate Bike or Row
5 Elbow Rotations
5 Strict Presses
5 5 Front Squats

Into..

:30s Moderate/Fast Bike or Row
3 Hang Power Cleans
3 Hang Squat Cleans
3 Squat Cleans

Strength: Squat Clean

9:00 EMOM

Minute 1 – 3 Squat Cleans 75% of 1RM Squat Clean

Minute 2 – 2 Squat Cleans 80% of 1RM Squat Clean

Minute 3 – 1 Squat Clean 85% of 1RM Squat Clean

Repeat this wave pattern for 2 additional rounds, for a total of 3 waves (9 minutes)

Elizabeth

21 – 15 – 9:
Squat Cleans (135/95)
Ring Dips