Currently set to No Index

SLSC is currently closed due to COVID-19. Feel free to join our online classes here.

Workout of the Day

FITNESS
A.
Front squat
3×5; 32×1 tempo; Across; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min

Training notes:
Death march
•Adjust range of motion on death march so that back stays flat
Wall bugs

C. E2min for 6 rounds:
1st: 1 min assault bike or row @ 85%
2nd: 1 min DB hang clean & jerks @ 85%

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.

Record bike and row pace and reps completed of DB clean & jerks.

PERFORMANCE
A.
Front squat
3×5; 32×1 tempo; Building; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min

Training notes:
Death march
•Adjust range of motion on death march so that back stays flat
Wall bugs

C. E2min for 6 rounds:
1st: 20s assault bike or row @ 95% effort
2nd: 10 touch-and-go hang power cleans

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.

Record bike and row pace and weight used for power cleans.

  • 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    Your email address will not be published.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 *