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

Workout of the Day

Fitness
A. Back Squat-
3×5, 20X1, Across, R90-120s
*Add 5lbs from last week

B. Bar kip instruction- 5 minutes
then…
3×5-7 Bar kips

C. 4 sets- 20s on/ 20s off @ 90%
Alt DB snatches
Air squats
Russian KB swings
Push Ups

Performance
A. Back Squat-
3×5, 20X1, build, R90-120s
*Finish slightly heavier then last week

B. Bar kip instruction- 5 minutes
then…
4×3 bar kips into 1 pull up and 1 bar muscle up

C. 4 sets- 20s on/ 20s off @ 90%
Alt DB snatches (65/45)
Air squats
Russian KB swings (82+/70)
Clapping Push Ups

  • 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    Your email address will not be published.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 *