Todd Nief, Author at South Loop Strength & Conditioning

20.01.18

FITNESS & PERFORMANCE

In teams of two with one person working at a time—

For time:

50 burpees

-Into

150 shoulder-to-overhead (95/65)

500 double-unders

2000m row

•Partition this section anyhow.

-Into

50 burpees

Training notes:

•Complete the 50 burpees before moving onto the middle section.

•Middle section can be split up in any order.

Record time.

20.01.17

FITNESS

A. Power clean + Below-the-knee power clean + Above-the-knee power clean

4x(1+1+1); Rest 90-120s

Training notes:

•Hang onto the bar between reps.

•Prioritize positions over load lifted.

Record weight used.

B. EMOM 16:

1st: 5 hang power cleans + 5 shoulder-to-overhead

2nd: 30s assault bike/row @ consistent effort

Training notes:

•Barbell weight should be tough but keep reps unbroken.

•Pace cyclical stuff to prioritize barbell work.

Record reps completed.

PERFORMANCE

A. Power clean + Below-the-knee power clean + Above-the-knee power clean

4x(1+1+1); Rest 90-120s

Training notes:

•Hang onto the bar between reps.

•Prioritize positions over load lifted.

Record weight used.

B. EMOM 16:

1st: 6 hang squat clean thrusters (tough but unbroken)

2nd: 30s assault bike/row @ consistent effort

Training notes:

•Barbell weight should be tough but keep reps unbroken.

•Pace cyclical stuff to prioritize barbell work.

Record weight used and pace on cyclical pieces.

20.01.16

FITNESS

A1. Standing long jump

4×1; Rest 30s

A2. Deadlift

4×3; Building; Rest 2-3 min

Training notes:

•Reset each rep on deadlifts.

•Jump far on standing long jumps.

Record weight.

B. For time:

30 DB hang power cleans

20 goblet squats (tough)

10 devil presses

15 DB hang power cleans

10 goblet squats

5 devil presses

Training notes:

•10 min cap

Record time.

PERFORMANCE

A1. Standing long jump

4×1; Rest 30s

A2. Deadlift

4×3; Building; Rest 2-3 min

Training notes:

•Reset each rep on deadlifts.

•Jump far on standing long jumps.

Record weight.

B. For time:

30 chest-to-bar pull-ups

20 overhead squats (95/65)

10 devil press (50/hand – 35/hand)

15 chest-to-bar pull-ups

10 overhead squats (95/65)

5 devil press (50/hand – 35/hand)

Training notes:

•10 min cap

Record time.

20.01.15

FITNESS

“Filthy Fifty”

For time:

50 box jumps, step down

50 KB swings

50 walking lunges

50 knees-to-elbows

50 push presses

50 double DB deadlifts

50 wall balls

50 burpees

50 lateral hurdle hops

Training notes:

•One head of DBs touches the ground on DB deadlifts.

•Don’t drop the empty barbell.

Record time.

PERFORMANCE

“Filthy Fifty”

For time:

50 box jumps, step down (24”/20”)

50 KB swings (35/25)

50 walking lunges

50 knees-to-elbows

50 push presses (45/35)

50 double DB deadlifts (35/hand – 25/hand)

50 wall balls (20 to 10’/14 to 9’)

50 burpees

50 double-unders

Training notes:

•One head of DBs touches the ground on DB deadlifts.

•Don’t drop the empty barbell.

Record time.

20.01.14

FITNESS

A. Bench press

4×4; Across; Rest 2 min

Training notes:

•Weight should be tough but sustainable.

Record weight used.

B. 12 min AMRAP:

2-4-6-8…push-ups, hand-release

2-4-6-8…double DB front squats

Training notes:

•Elevate hands as necessary on push-ups.

Record reps completed.

PERFORMANCE

A. Bench press

4,3,4,3; Waveload; Rest 2 min

Training notes:

•First wave moderate, second wave tough.

Record weight used.

B. 12 min AMRAP:

2-4-6-8…strict handstand push-ups

2-4-6-8…double DB front squats (50/hand – 35/hand)

Training notes:

•Choose a challenging upper body pushing movement that allows you to get through at least 4-5 rounds.

•Can reduce the reps on handstand push-ups as needed.

Record reps completed.

20.01.13

FITNESS & PERFORMANCE

A. 3 sets:

30-60s double-under practice

-Rest 60s

3-6 unbroken strict toes-to-bar/hanging leg raise

-Rest 60s

Training notes:

•Pick something that actually works on the skill of double-unders – not single-unders.

B. In teams of two with partners alternating rounds—

10 min AMRAP:

10 DB snatches, alternating (50/35)

10 burpee box jumps (24”/20”)

(Rest 5 min)

10 min AMRAP:

10 DB snatches, alternating (50/35)

10 burpee box jumps (24”/20”)

Training notes:

•Shoot for consistent splits per round across both 10 min AMRAPs. Even though it’s a partner workout, don’t go out too hot.

Record reps completed.

Todd Nief

20.01.18

20.01.17

20.01.16

20.01.15

20.01.14

20.01.13

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