Currently set to No Index

SLSC is currently closed due to COVID-19. Feel free to join our online classes here.

Workout of the Day

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 4 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E30s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 10 min AMRAP:
10 DB Z press
15 assault bike/row calories
20 lateral hurdle hops
Training notes:
•Choose a weight that is challenging for 10 unbroken reps on Z press – should start to become a bit of a grind.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough 4 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E30s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. For time:
9 wall climbs
150 double-unders
7 wall climbs
100 double-unders
5 wall climbs
50 double-unders
Training notes:
•10 minute cap
•Nose touches wall on the wall climbs. Control the eccentric.
Record time.

  • 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    Your email address will not be published.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 *