Currently set to No Index
Currently set to Follow

Workout of the Day

FITNESS
A. EMOM 10:
1 power snatch w/ 1s pause in receiving position

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.

B. 3 rounds—
3 min AMRAP:
15 Russian KB swings
15 lateral burpees over-the-KB
AMRAP lateral hops over-the-KB in remaining time
-Rest 3 min

Training notes:
*Pace this so there’s minimal attrition between rounds.

Record reps completed.

PERFORMANCE
A. EMOM 10:
Mins 1-5: 1 muscle snatch + 1 overhead squat
Mins 6-10: 2 squat snatches

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.
•Goal of muscle snatches and overhead squats is to feel the “pull under” the bar

B. 3 rounds—
3 min AMRAP:
Squat snatches*
AMRAP double-unders in remaining time
-Rest 3 min
*Round 1: 10 @ 115/75
*Round 2: 8 @ 135/95
*Round 3: 6 @ 155/105

Training notes:
*Top weight should be tough but no more than 75% of 1RM.

Record reps completed.

  • 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    Your email address will not be published.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 *