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. Push press
4×3; Building; Rest 90s

Training notes:
-Push presses should not be touch-and-go – reset in the rack position for each rep.
-Focus on maintaining solid speed and technique, but build in weight as able.

Record heaviest weight used today.

B. EMOM 9:
Mins 1-3: 4 power cleans w/ 1s pause in receiving position
Mins 4-6: 3 power cleans w/ 1s pause in receiving position
Mins 7-9: 2 power cleans w/ 1s pause in receiving position
*Add weight as the reps decrease.

Training notes:
-Make sure hips travel back on receiving position for power clean – goal is to feel great positioning there.
-Reset each rep – these are not touch-and-go

Record weights used in training notes.

C. For time:
800m run
21 DB snatches, alternating
600m run
15 DB snatches, alternating
400m run
9 DB snatches, alternating
200m run
*10 minute cap.

Training notes:
-DB snatch should be heavy, but repeatable.
-Run pace should be fast, but not so fast that you struggle on the DB snatches.
-This is 2000m of running and 45 total DB snatches – think through what that means in terms of what it would look like to finish in 10 minutes.

PERFORMANCE
A. Push press + Push jerk + Split jerk
Build to a tough complex for today with no misses in 10 minutes

Training notes:
-Limiting factor in this complex will likely be the push press.
-This is intended to train good mechanics on the split jerk while fatigued.
-NO MISSES on this. Don’t attempt a weight that you are unsure of.

Record heaviest load used for complex today.

B. EMOM 9:
Mins 1-3: 4 touch-and-go squat cleans
Mins 4-6: 3 touch-and-go squat cleans
Mins 7-9: 2 touch-and-go squat cleans
*Add weight as the reps decrease.

Training notes:
-This is meant to train good pacing and repeatability on the squat clean on short rest.
-The goal for this is for you to learn what kind of weight you can do for touch-and-go reps under fatigue – don’t think of this as a “percentage prescription,” but rather as an opportunity to learn what you are currently capable of.
-Set up the bar so that you can quickly add or subtract weight as necessary.

Record weight used.

C. For time:
800m run
21 DB snatches, alternating (70/50)
600m run
15 DB snatches, alternating (70/50)
400m run
9 DB snatches, alternating (70/50)
200m run
*10 minute cap.

Training notes:
-DB snatch should be heavy, but repeatable.
-Run pace should be fast, but not so fast that you struggle on the DB snatches.
-This is 2000m of running and 45 total DB snatches – think through what that means in terms of what it would look like to finish in 10 minutes.

  • 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 *