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Posted: April 15, 2018

Monday, 16th April

Unicorn Daily Challenge

 

Part #1
3 Sets, Not for Time:

10 Deadlifts
15 Parallel Bar Dips (Video)
20 GHD Sit-Ups
Rest 2:00 between rounds.

Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.


Part #2
3 “Giant” Sets:

Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.

On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)

Warm-up

200 Meter Run 
10 Sit-ups 
10 Air Squats 
10 Kettlebell Deadlifts 
5 Russian Kettlebell Swings 
5 Kettlebell Swings 
5 Box Jumps 
5 Hand Release Push-ups

Marathon Monday

2 Rounds For Time: 
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)