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
3×5; 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 clean deadlift + Clean pull
Mins 5-8: Halting clean deadlift + Power clean
Training notes:
-Keep load lifted moderate – prioritize positions.
-Arms stay stay straight on clean pulls.
Pause with shoulders over the bar on halting clean deadlift
-Reset between reps – NOT touch-and-go.

C. 2 rounds:
1 min 5-10 unbroken hand-release push-ups + AMRAP air squats
-Rest 1 min
1 min kneeling goblet hip extensions
-Rest 1 min
1 min plank w/ alternating shoulder taps
-Rest 1 min
1 min banded pull-throughs
-Rest 1 min
Training notes:
-Goal is to maintain excellent hip extension mechanics and stability throughout.
Kneeling hip extensions — Do this holding a KB in the goblet squat position — Don’t drop chest forward
Plank with shoulder taps
Banded pull-throughs (a little less horizontal hip extension than this)

Performance
A. Deadlift
3×5; 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 – final set should be an 8 or a 9.
-Top set is not necessarily a 5 rep max.

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

C. 2 rounds:
1 min 5-10 unbroken strict handstand push-ups + AMRAP air squats
-Rest 1 min
1 min kneeling goblet hip extensions
-Rest 1 min
1 min circular box handstand walk – switch directions after each
-Rest 1 min
1 min banded pull-throughs
-Rest 1 min
Training notes:
-Strict handstand push-ups should be UNBROKEN. You’re missing the point if you do a few reps and chip away.
-Same exercises as Fitness.

  • 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 *