SLSC is open under Illinois’s Phase 5 guidelines. Check out our response to Covid-19 here.

Workout of the Day

FITNESS & PERFORMANCE
A. E2:30 for 4 sets:
Set 1: 4 back squats @ 21×1 tempo
Set 2: 3 back squats @ 21×1 tempo
Set 3: 2 back squats @ 21×1 tempo
Set 4: 1 back squat @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.
•Top single should be challenging but not maximal.
•You may be able to lift more based upon the longer rest.

Record weight lifted.

B. For time:
400m run
-Into
15-12-9:
DB snatches, alternating (50/35)
Box jumps, step down (24”/20”)
-Into
400m run
-Into
15–12-9:
Ball slams (30/20)
Box jumps, step down (24”/20”)
-Into
400m run

Training notes:
•DB weight should be moderately tough.
•15 min cap.

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    Your email address will not be published.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 *