Todd Nief, Author at South Loop Strength & Conditioning

20.03.14

FITNESS

In teams of two with partners alternating working minutes—

5 rounds:

1 min AMRAP burpees

1 min AMRAP DB snatches, alternating

1 min AMRAP ball slams

1 min AMRAP DB thrusters

1 min AMRAP row calories

Training notes:

•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.

•This is a variation of the CrossFit benchmark “Hope”

Record reps completed.

PERFORMANCE

In teams of two with partners alternating working minutes—

5 rounds:

1 min AMRAP burpees

1 min AMRAP power snatches (75/55)

1 min AMRAP toes-to-bar

1 min AMRAP thrusters (75/55)

1 min AMRAP row calories

Training notes:

•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.

•This is a variation of the CrossFit benchmark “Hope”

Record reps completed.

20.03.13

FITNESS

20 min AMRAP:

10 ring rows

20 push-ups

30 air squats

Training notes:

•Each round should be tough and you should expect to break the reps up. Adjust as necessary if the volume per round is too high.

Record reps completed on each AMRAP.

PERFORMANCE

“Cindy XXX”

20 min AMRAP:

10-15-20-25… pull-ups

20-30-40-50… push-ups

30-45-60-75… air squats

Training notes:

•This is a variation of the classic CrossFit benchmark “Cindy.”

Record reps completed.

20.03.12

FITNESS

A. EMOM 10:

Mins 1-5: 2 push presses

Mins 6-10: 2 push jerks w/ 1s pause in receiving position

Training notes:

•Start moderate and build throughout.

•Take from the rack.

•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.

Record weight used.

B. E3min for 5 rounds:

12 wall balls

9 DB hang squat cleans

6 DB shoulder-to-overhead

Training notes:

•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.

•A good guideline for starting weight is ~40-50% of 1RM.

•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.

Record weights and splits per set.

PERFORMANCE

A. EMOM 10:

Mins 1-5: 2 push presses

Mins 6-10: 2 push jerks w/ 1s pause in receiving position

Training notes:

•Start moderate and build throughout.

•Take from the rack.

•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.

Record weight used.

B. E3min for 5 rounds:

12 wall balls (30 to 10’/20 to 9’)

9 hang power cleans

6 shoulder-to-overhead

Training notes:

•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.

•A good guideline for starting weight is ~40-50% of 1RM.

•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.

Record weights and splits per set.

20.03.11

FITNESS

A. E2min for 5 sets:

3 front squats

Training notes:

•Start moderate and build per set.

•Top set tough but not maximal.

Record weight used.

B. 3 rounds:

1 min assault bike/row @ escalating pace

1 min wall balls

-Rest 1 min

1 min assault bike/row @ escalating pace

1 min burpee box jumps

-Rest 1 min

Training notes:

•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.

•Bike/row should be challenging, but prioritize being able to go unbroken (or close to it) on KB and jumps over cyclical pace.

Record reps completed.

PERFORMANCE

A. E2min for 5 sets:

Sets 1-3: 4 front squats

Sets 4-5: 2 front squats

Training notes:

•Start moderate and build per set.

•Top set tough but not maximal.

Record weight used.

B. 3 rounds:

1 min assault bike/row @ escalating pace

1 min wall balls (20 to 10’/14 to 9’)

-Rest 1 min

1 min assault bike/row @ escalating pace

1 min burpee box jumps (24″/20″)

-Rest 1 min

Training notes:

•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.

•Bike/row should be challenging, but prioritize mixed work over pace on cyclical pieces.

Record reps completed.

20.03.10

FITNESS

A. Strict supinated chin-ups

3xAMRAP (-2); Rest 2 min

Training notes:

•Leave two reps in the tank.

•Use assistance so you start with at least 5-8 reps.

B. 3 rounds—

3 min AMRAP:

6 ring rows

8 double DB bent over rows

10 air squats

-Rest 2 min

Training notes:

•DB row weight should be moderate and unbroken.

Record time.

PERFORMANCE

A. Strict supinated chin-ups

3xAMRAP (-2); Rest 2 min

Training notes:

•Leave two reps in the tank.

•Use assistance so you start with at least 5-8 reps.

Record reps per round.

B. 3 rounds—

3 min AMRAP:

6 vertical ring rows

8 Pendlay rows (95/65)

10 jumping squats

-Rest 2 min

Training notes:

•Avoid jerking torso on Pendlay rows.

Record reps completed.

20.03.09

FITNESS

A. EMOM 10:

1st: 10-30s support in bottom of ring push-up

2nd: 30-45s DB farmer’s hold (tough)

Training notes:

•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.

B. 3 rounds:

500m row

12 double KB deadlifts (tough)

21 box jumps, step down

Training notes:

•13 min cap.

•Sub 1.5 miles assault bike for 500m row.

Record time.

PERFORMANCE

A. EMOM 10:

1st: 10-30s support in bottom of ring dip

2nd: 30-45s DB farmer’s hold (tough)

Training notes:

•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.

B. “Christine”

3 rounds:

500m row

12 deadlifts (bodyweight)

21 box jumps, step down (24″/20″)

Training notes:

•13 min cap.

•Sub 1.5 miles assault bike for 500m row.

Record time.

Todd Nief

20.03.14

20.03.13

20.03.12

20.03.11

20.03.10

20.03.09

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