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. Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
Training notes:
•Compare max on this to your max mixed grip deadlift. Ideally, this is close to 90%.
Record top weight lifted

B. EMOM 8:
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. 21-15-9:
Russian KB swings (tough)
Push-ups, hand-release
Training notes:
•Go heavier than you normally would on KB swings – these should be tough.
Record time.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
Training notes:
•Compare max on this to your max mixed grip deadlift. Ideally, this is close to 90%.
Record top weight lifted

B. EMOM 8:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses. ~70-80% of today’s tough set.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 21-15-9:
Power cleans (155/105)
Ring dips
Training notes:
•10 minute cap
•Choose a weight that is moderately heavy for power cleans. This should have a “grindy” feel.•Bar dips or push-ups can be subbed for ring dips.
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    Your email address will not be published.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 *