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Posted: April 8, 2018

Monday, 9th April

Unicorn Daily Challenge

Part #1
3 Giant Sets:
10 Dumbbell Bench Press
30s Max Double-Unders
10 Deadlifts
30s Max Double-Unders
20 Dumbbell Bent Over Rows, 10 each side (Video)

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.

3 Rounds, Not For Time:
30 Band Pull-Aparts (Video)
10-15 Second L-Sit off Pull-Up Bar (Video)

Progressions for the L-Sit:
1) Knees up and legs bent at 90 degrees
2) Knees up and legs bent at 45 degrees, or starting to extend away from the body
Choose a level that we can hold for 20 seconds unbroken on the first round, and we will build upon this in future sessions.


Quad Stretch
Knee To Chest 
Straight Leg Kicks
Side Lunge 
Walking Samson 
Walking Spiderman 
3 Air Squats + 1 Broad Jump
High Knees 
Butt Kickers

Barbell warm-up

Clean and Jerk Prep

Strength: Power Clean and Jerk

15:00 to build to a heavy single


For time

30 Clean and Jerks