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. EMOM 10:
3 overhead squats

Training notes:
•Weights on this should stay moderate. Priority here is positions over load.
•If overhead squat position is very difficult, do something different: DB overhead squats, overhead squats to a box, front squats with a pause, etc.

Record weights lifted for each exercise in training notes.

B. E30s for 6 min:
1 power snatch w/ 1s pause in receiving position
+
(Rest 1 min)
+
6 min AMRAP @ high effort:
16 lateral hurdle hops
200m run
+
(Rest 1 min)
+
E30s for 6 min:
1 power snatch w/ 1s pause in receiving position

Training notes:
•The power snatch weight should be sustainable for E30s. This should be a “tough but fast” weight.
•Pause in receiving position is to prioritize great techinque.
•Ideally, you’ll be able to use the same weight for the first 6 minute piece and the second 6 minute piece.
•The hurdle hops and running should be at high effort, but don’t push so hard that you can’t go right into the snatches and hit your target weight.
•If you know you’re not going to finish a 200m run, turn around early so you can get right into the snatches.

Record weight used for power snatches and record total reps completed on the 6 minute AMRAP.

PERFORMANCE
A. EMOM 10:
Mins 1-5: 3 drop snatches
Mins 6-10: 3 snatch balances

Training notes:
•Weights on this should stay moderate – the goal is to learn to move quickly under the bar and to find good positions for receiving a snatch.
Drop snatch
Snatch balance
•The nomenclature for variations of snatch balance differ between coaches. In this case, we want the drop snatch to be focused mostly on quickly pushing under the bar – whereas the snatch balance allows for an upward drive before pushing under.

Record weights lifted for each exercise in training notes.

B. E30s for 6 min:
1 power snatch
+
(Rest 1 min)
+
6 min AMRAP @ high effort:
50 double-unders
200m run
+
(Rest 1 min)
+
E30s for 6 min:
1 power snatch

Training notes:
•The power snatch weight should be sustainable for E30s. This should be a “tough but fast” weight.
•Ideally, you’ll be able to use the same weight for the first 6 minute piece and the second 6 minute piece.
•The double-unders and running should be at high effort, but don’t push so hard that you can’t go right into the snatches and hit your target weight.
•If you know you’re not going to finish a 200m run, turn around early so you can get right into the snatches.

Record weight used for power snatches and record total reps completed on the 6 minute AMRAP.

  • 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 *