SLSC is open under Illinois’s Phase 5 guidelines. Check out our response to Covid-19 here.

Workout of the Day

FITNESS
A. 10 min handstand skill work

Training notes:
-Practice kicking up against the wall. If you’re comfortable with that, working on holding a wall-facing handstand with only your nose and your toes on the wall.

B. 12 min AMRAP:
1-2-3-4…DB manmakers (tough)
*10 assault bike/row calories between sets.

Training notes:
-Pick a weight for manmakers that starts to get hard on or around round 4.
-Pace the bike/row such that you can keep moving on manmakers.

Record total reps completed – and record fractioning strategy in training notes.

PERFORMANCE
A. 10 min handstand skill work

Training notes:
-Work on actually being able to hold a solid, static handstand. If you can do that, work on alternating shoulder taps.

B. 12 min AMRAP:
1-2-3-4…strict handstand push-ups
1-2-3-4…strict pull-ups
*10 assault bike/row calories between sets.

Training notes:
-Either the handstand push-ups or the pull-ups will have an obvious “dropping off” point. Strategize relative to where you think that is for you.
-If you go “too slow” on the easier sets, you will wish you had more time at the end. If you go “too hot” on the easier sets, you will hit a wall hard.

Record total reps completed – and record fractioning strategy in training notes.

  • 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    Your email address will not be published.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 *