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. Press
3×3; Across; Rest 2 min
Training notes:
-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. 3 min AMRAP:
Vertical ring rows
+
(Rest 1 min)
+
3 min AMRAP:
Push-ups, hand-release
Training notes:
-Vertical ring rows mimic the vertical pulling motion of a pull-up. Do not do these like normal ring rows! Your torso should remain perpendicular to the ground throughout.
-Thighs off the ground on push-ups.

C. 10 min AMRAP:
3-6-9-12…DB strict press
3-6-9-12…row/bike calories
3-6-9-12…DB snatches, alternating
3-6-9-12…row/bike calories
Training notes:
-DB press weight should be challenging – likely something that would be difficult for a set of 7.
-DB snatch weight should be heavier than DB press weight.
-Use the bike/row to control your pace on this. Slow down to recover for your next set as necessary.

Performance
A. Press
3×3; Buliding; Rest 2 min
Training notes:
-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 3 rep max.

B. 3 min AMRAP:
Rope climbs
+
(Rest 1 min)
+
3 min AMRAP:
Wall climbs
Training notes:
-You can use feet on rope climbs.
-Nose touches the wall on wall climbs. Control the eccentric.
-One minute isn’t a lot of rest. Wall climbs will likely suffer due to rope climbs, and that’s ok.

C. 10 min AMRAP:
3-6-9-12…strict handstand push-ups
3-6-9-12…row/bike calories
3-6-9-12…DB snatches, alternating (70/50)
3-6-9-12…row/bike calories
Training notes:
-Use the row/bike as a pacer – but don’t take it easy on the cyclical pieces.
-Consider fractioning handstand push-ups early if you know they will get hard at a certain volume or total number of reps in a set.

  • 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    Your email address will not be published.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 *