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. E2min for 5 sets:
5 close-grip bench presses @ 20×0 tempo
*Start moderate and build per set.
B. E2min for 5 sets:
5 Pendlay rows @ 21×0 tempo
*Start moderate and build per set.
**Bar pauses on the ground. Not touch-and-go.
C. 7 min AMRAP:
10 DB thrusters
10 row calories w/ damper @ 10

Performance

A. Strict weighted ring dip
Build to a tough set of 3 for today in 10 min @ 30×0 tempo
B. Pendlay row
Build to a tough set of 3 for today in 10 min @ 31×0 tempo
*Bar pauses on the ground. Not touch-and-go.
C. For time:
21 chest-to-bar pull-ups
9 thrusters (95/65)
15 chest-to-bar pull-ups
15 thrusters (95/65)
9 chest-to-bar pull-ups
21 thrusters (95/65)
*7 min cap.

  • 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    Your email address will not be published.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 *