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Posted: August 29, 2017

Wednesday, 30th August

Unicorn Daily Challenge

3 Rounds
6 Barbell Roll Outs (Video)
12 Barbell Floor Wipers (Video)
AMRAP Bicycle Crunches
Rest 1 minute


3 Rounds, gradually building in intensity on the rower:
250 Meter Row, 5 Scap Retractions, 7 Pushups, 9 AbMat Sit-Ups

3 Rounds, building in weight:
3 Bench Press Repetitions, 1-3 Strict Pull-Ups

Strict Lynne

5 rounds for reps of
• Benchpress bodyweight (max reps)**
• Pull-ups (max reps)

** We will be subbing the bench press for floor press
“Lynne” is prescribed with a bodyweight bench press. What are looking for however is that the first round is at least six bench press repetitions. If we are unable to press the weight for a minimum of five repetitions, we want to reduce the loading so that our first round falls somewhere between 6-10 repetitions.

On the pull-ups, we will be completing these pull-ups are strict. Our aim stimulus wise is to match the 6-rep minimum just like the bench press above. We want to keep this movement as strict, and use bands as required. This is not a step backwards by any means using bands. In turn, strict pulling work here will make us stronger for when we return back to our kipping variation.

Row Conditioning

3 Rounds:
:30s @ 2K Pace, :30s Rest
1:00 @ 2K Pace + 5 Seconds, 1:00 Rest
1:30 @ 2K Pace + 10 Seconds, 1:30 Rest
After the 1:30 rest in the first round, immediately move into round 2. Spending good effort today building capacity on the rower.