SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

A. Front squat
Build to 3RM for today in 20 min

Training notes:
-You should go into this having an idea of what you’re shooting for based upon the previous building we’ve done on a weekly basis on front squatting.

Record weight lifted.

B. 3 rounds for time:
21 wall balls
15 DB snatches, alternating
9 burpees
*10 minute cap.

Training notes:
-This workout is quite different than Grace – because high repetition touch-and-go clean and jerks are probably not the best training modality for someone unless they are highly competent with the movement.

Record time.

A. Front squat
Build to a max for today in 20 min

Training notes:
-If it feels good, go for it.

Record weight lifted.

B. “Grace”
For time:
30 clean & jerks (135/95)
*10 minute cap.

Training notes:
-For top athletes, this will be a very fast and uncomfortable workout.
-For others, this may be “heavy” – if you want to do this as prescribed to see if you can do it, this is a good opportunity to push yourself in terms of the weight you’re using in conditioning workouts.

Record time – and record fractioning strategy in training notes.


    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    Your email address will not be published.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 *