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

Workout of the Day

A1. Rear-foot elevated split squats
3×8/leg; Short rest b/w legs; Rest 1 min
A2. Double DB single-leg RDLs
3×20, alternating; Rest 1 min

Training notes:
•Load RFESS w/ DBs in hands at sides. Heavier than last week.
•Adjust ROM as necessary on SLDBRDLs to keep spine neutral.

Record weights used.

B. 4 sets:
1 min rowing @ escalating pace throughout
30s double overhand deadlifts, no hook grip – drop each rep
1 min banded good mornings
-Rest 30s

Training notes:
•Start rowing @ moderate pace and increase pace so that the last 20s of each set are at a challenging pace.
•DOHDL should be moderately challenging.


    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    Your email address will not be published.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 *