SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

Fitness
A. Deadlift
3×7; Across; Rest 2 min
Training notes:
-Reset each rep – NOT touch-and-go
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.

B. EMOM 8:
Mins 1-4: Halting snatch deadlift + Snatch pull
Mins 5-8: Halting snatch deadlift + Power snatch
Training notes:
-Keep load lifted moderate – prioritize positions.
-Arms stay stay straight on snatch pulls.
-Pause with shoulders over the bar on halting snatch deadlift
-Reset between reps – NOT touch-and-go.

C. 2 rounds:
1 min suitcase deadlifts, right
-Rest 1 min
1 min single-arm DB front squats, right
-Rest 1 min
1 min suitcase deadlifts, left
-Rest 1 min
1 min single-arm DB front squats, left
-Rest 1 min
Training notes:
-Suitcase deadlift is KB held at your side.
-Avoid torso rotation on suitcase deadlifts.

Performance
A. Deadlift
3×7; Building; Rest 2 min
Training notes:
-Reset each rep – NOT touch-and-go
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10.
-Top set is not necessarily a 7 rep max.

B. EMOM 8:
Mins 1-4: Halting snatch deadlift + Snatch pull
Mins 5-8: Halting snatch deadlift + Power snatch
Training notes:
-Same notes as “Fitness”

C. 2 rounds:
1 min suitcase deadlifts, right (70/53)
-Rest 1 min
1 min single-arm DB overhead squats, right (50/35)
-Rest 1 min
1 min suitcase deadlifts, left (70/53)
-Rest 1 min
1 min single-arm DB overhead squats, left (50/35)
-Rest 1 min
Training notes:
-Suitcase deadlift is KB held at your side.
-Avoid torso rotation on suitcase deadlifts.
-If positions are disastrous on overhead squats, modify to single-arm DB front squats.

  • GET THE FULL WEEK'S WORKOUTS IN ADVANCE

    Sign up here to get the full week of SLSC training for both our Fitness and Performance track sent out in advance on Sundays so that you can plan your week of training and see the full week’s progression.

    All the same training notes and explanations that are included on the blog will be sent with the week’s training as well.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *