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 & PERFORMANCE
A. 10 minute strict pull-up skill with some progression into kipping

Training notes:
-Prioritize capacity in strict work over capacity in kipping
-Practice initiating with the scapula, maintaining good eccentric control, mixing grips, etc.
-Can start to work on more advanced skills like butterfly/chest-to-bar/etc.

B. 90s bike/row
1 min double-unders
1 min air squats
-Rest 2:30
90s bike/row
1 min KB swings (70/53)
1 min air squats
-Rest 2:30
90s bike/row
1 min DB push presses (50/hand – 35/hand)
1 min burpees, no push-up

Training notes:
-We’ve been doing similar intervals with 90s of cyclical work and 1 min of mixed work. We’re now doing 2 minutes of mixed work so you may need to adjust your pace accordingly.
-Shoot for quick transitions and unbroken work.

Record average cyclical pace for each interval and reps completed on each interval of mixed work.

  • 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    Your email address will not be published.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 *