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. 10 min kipping pull-up practice
Training notes:
•We will continue with more unstructured practice for another week. Try to progress from what you worked on last week.

B. E20s for 8 min:
1st: 1 jumping pull-up w/ 3s eccentric
2nd: 1 jumping bar dip w/ 3s eccentric
Training notes:
•Jump up and lower for a 3 count on both pull-ups and bar dips.
•Alternate movements every 20s – so @ 0:00 do 1 pull-up, @ 0:20 do 1 bar dip, @ 0:40 do 1 pull-up, etc.

C. 6 min AMRAP:
10 burpees, no push-up
45s FLR on rings
10 burpees, no push-up
45s banded good mornings
+
(Rest 2 min)
+
8 min AMRAP:
5 push-up burpees – do a strict push-up at the bottom of the burpee
7 wall balls (heavier than normal)
9 strict hanging leg raises
Training notes:
•Elevate hands as necessary on push-up burpees in order to have a solid push-up.•Use a heavier wall ball than you normally use. If you usually use the 10, grab the 14 for example. These should be tough.
•Pick a standard for height for the hanging leg raises and stick to it.
Record rounds completed on AMRAP.

PERFORMANCE
A. 10 min kipping chest-to-bar pull-up practice
Training notes:
•We will continue with more unstructured work for another week. Try to progress from what you worked on last week.

B. E20s for 8 min:
1st: 1 strict chest-to-bar pull-up – weighted if possible
2nd: 1 strict bar dip – weighted if possible
Training notes:
•Choose a weight that allows you to hit all of your reps without failing or getting too sketchy. Should be moderately challenging, however.
•Alternate movements every 20s – so @ 0:00 do 1 pull-up, @ 0:20 do 1 bar dip, @ 0:40 do 1 pull-up, etc.
Record load added for each movement.

C. 6 min AMRAP:
10 burpees, no push-up
45s FLR on rings
10 burpees, no push-up4
5s banded good mornings
+
(Rest 2 min)
+
8 min AMRAP:
5 push-up burpees – do a strict push-up at the bottom of the burpee
7 wall balls (30 to 10’/20 to 9’)
9 strict knees-to-elbows
Training notes:
•Try to keep thighs off the ground on push-up burpees.
•Avoid “backswing” on strict knees-to-elbows.
Record rounds completed on 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 *