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Posted: February 11, 2018

Monday, 12th February

Unicorn Daily Challenge

3 Giant Sets:
14 Dumbbell Reverse Lunges (7 per leg)
1:00 Dumbbell Front Rack Hold
Rest ~2:00 between each set.

On the reverse lunges, we are aiming to hold to dumbbells in the front rack position. Following the lunges, we can take a brief break if needed, followed by accumulating a full minute of a standing static hold with the weights back in the front rack. The aim is to complete this couplet with purpose – break, and rest, as little as needed. Athlete’s choice on loading, and we are allowed to build in each set if desired.

Warm-up

500m-300m-100m Row
After each set:
5 Pushups
7 Strict Presses (45/35)
9 Slow Air Squats

Strength: Split Jerk

Split Jerk
OTM x 10 – 1 Repetition

All repetitions taken from the rack.

Set #1 – 1 Rep @ 60% of 1RM Split Jerk

Set #2 – 1 Rep @ 65% of 1RM Split Jerk

Set #3 – 1 Rep @ 70% of 1RM Split Jerk

Set #4 – 1 Rep @ 75% of 1RM Split Jerk

Set #5 – 1 Rep @ 80% of 1RM Split Jerk

Sets #6-10 (5 Sets) – Build by feel.

Optimus Prime

AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (225/155)

Last completed June 21, 2017, in this variation.