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. 10 min kipping on rings skill work
Training notes:
-Working to develop toes-through-rings often speeds up skill acquisition for other kipping movements.

B. 10 min hang power clean position and skill work
Training notes:
-Things to work on: understanding different hang positions (high hang, mid-thigh, above-the-knee), making sure that receiving position includes hips being pushed back.

C. 3 rounds:
50 air squats
15 DB manmakers
Training notes:
-Manmaker weight should be tough.

Performance
A. 10 min muscle up skill work
Training notes:
-Things to work on: keeping the elbows in on transition, understanding how to kip the dip, understanding different kipping versions (uprise/heels back kip/reset into knees up kip), false grip/half false grip/no false grip

B. 10 min hang power clean cycling skill work
Training notes:
-Things to work on: different hang positions (high hang/mid-thigh/above-the-knee), muscle clean vs power clean, touch-and-go, making sure you stand fully before bringing the bar back down, transitioning in and out of hook grip

C. “Nasty Girls”
3 rounds:
50 air squats
7 ring muscle-ups
10 hang power cleans (135/95)
*15 minute cap
Training notes:
-Muscle-up competency will dictate pace.

  • 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    Your email address will not be published.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 *