Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: June 6, 2017

Wednesday, 6th May

Unicorn Daily Challenge

3 Sets, resting as needed between:
100 Meter Single Arm Farmer’s Carry (50m on each arm)
30 AbMat Sit-Ups

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

2 Rounds:
5 Squat Jumps
15 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Deadlift

These will be performed every :90 

We are establishing a HEAVY 3 Rep, NOT a 3 Rep Max. We are gauging where we are for the oncoming weeks of this cycle. 

 5 reps @ 35%
 4 reps @ 45%
 3 reps @ 55%
 3 reps @ 65%
 3 reps - Keep Building
 3 reps - Keep Building
 3 reps - Keep Building
 3 reps - Keep Building

Zagato

21 – 15 – 9:

Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees