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Posted: January 30, 2018

Wednesday, 31st January

Unicorn Daily Challenge

3 Rounds:
10 Barbell Rollouts (Video)
20 Glute Bridges (Video)
30 Second GHD Supine Hold (Video)
30 Second Superman Hold (Video)
Rest 2 minutes between sets.

Sets of the static holds do not need to be unbroken.

Warm-up

21 Calorie Bike, Row, or Ski Erg
7 Wall Squats (Video)
15 Calorie Bike, Row, or Ski Erg
5 Wall Squats (Video)
9 Calorie Bike, Row, or Ski Erg
3 Wall Squats (Video)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

Repeat a second time after building very slightly in loading. Think adding 10’s or 5’s.

Strength: Stamina Squat

On the 90 Seconds x 6 Sets:
1 Front Squat + 3 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

Blitzen

5 Rounds:
20/16 Calorie Row
10 Thrusters (95/65)