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. Power clean + Push jerk
4×3; Across; Rest 90-120s
Training notes:
•Reset each rep.
•Pick a moderately challenging weight at which you can maintain excellent technique.
Record weight lifted.
B. 3 rounds:
1 min assault bike/row @ 80%
1 min AMRAP DB hang power cleans
-Rest 1 min
1 min burpees, no push-up
1 min AMRAP DB shoulder-to-overhead
-Rest 1 min
Training notes:
•DB weight should be moderately challenging but not heavy enough that you have to fraction AMRAPs repeatedly.
Record reps completed in each AMRAP.
PERFORMANCE
A. Squat clean + Split jerk
Build to a tough 3 for today in 12 minutes
Training notes:
•Reset each rep.
•No misses.
Record weight lifted.
B. 3 rounds:
1 min assault bike/row @ 80%
1 min AMRAP hang power cleans (155/105)
•Done in unbroken sets of 3.
-Rest 1 min
1 min burpees, no push-up
1 min AMRAP shoulder-to-overhead (155/105)
•Done in unbroken sets of 3.
-Rest 1 min
Training notes:
•Drop the bar after completing 3 unbroken reps. Only pick it back up when you know that you can get another unbroken set of 3.
Record reps completed in each 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    Your email address will not be published.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 *