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Posted: March 12, 2018

Tuesday, 13th March

Unicorn Daily Challenge

Not for Score:
12:00 Recovery Bike (low effort)
*Every 15 Calories, complete 15 Hip Extensions

Warm-up

15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats

3 – 2 – 1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Barbell Warmup (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Pausing Front Squat

1 Pausing Front Squat
Building to a Moderate Today, not a Max.
3-Second Pause in the Bottom.

Set #1 – 40% of 1RM Front Squat

Set #2 – 45% of 1RM Front Squat

Set #3 – 50% of 1RM Front Squat

Set #4 – 55% of 1RM Front Squat

Set #5 – 60% of 1RM Front Squat

Set #6 – 63% of 1RM Front Squat

Set #7 – 66% of 1RM Front Squat

Set #8 – 69% of 1RM Front Squat

Set #9 – 72% of 1RM Front Squat

Set #10 – 75% of 1RM Front Squat

Highball

5 Rounds, Every 3:00:
300/250 Meter Row
15 Wallballs (20/14)

Score for the day is our slowest round.