Todd Nief, Author at South Loop Strength & Conditioning

19.11.13

FITNESS

A. E90s for 8 sets:

1.1 power cleans w/ 1s pause in receiving position

Training notes:

•Reset each rep. Not touch-and-go.

•Start moderate and build as able, but prioritize positions over load lifted.

Record weights used.

B. 18 min AMRAP:

15 box jumps, step down

12 shoulder-to-overhead – use DBs as necessary

9 ball slams (moderate weight)

Training notes:

•Compare to week of 19.05.27

Record reps completed.

PERFORMANCE

A. E90s for 8 sets:

1st: 1.1 power cleans

2nd: 1 power clean

Training notes:

•Waveload. Top single should be heavy. Go for it if it feels good.

•Reset each rep. Not touch-and-go.

Record weights used.

B. “12.3”

18 min AMRAP:

15 box jumps, step down (24”/20”)

12 shoulder-to-overhead (115/75)

9 toes-to-bar

Training notes:

•Compare to week of 19.05.27

Record reps completed.

19.11.12

FITNESS

A. E2min for 5 sets:

Clean pull + Below-the-knee clean pull + Above-the-knee clean pull

4 step-in box jumps

Training notes:

•Hang onto the bar on clean pull complex

•Box jump height should be tough.

Record weights used.

B. 3 rounds—

4 min AMRAP:

15 burpees, no push-up

12 push-ups

9 Russian KB swings (tough)

-Rest 2 min

Training notes:

•Shoot for consistency b/w rounds.

Record reps completed.

PERFORMANCE

A. E2min for 5 sets:

Clean pull + Below-the-knee clean pull + Above-the-knee clean pull

4 step-in box jumps

Training notes:

•Hang onto the bar on clean pull complex

•Box jump height should be tough.

Record weights used.

B. 3 rounds—

4 min AMRAP:

15 burpees

12 kipping handstand push-ups

9 deadlifts (185/125)

-Rest 2 min

Training notes:

•Shoot for consistency b/w rounds.

Record reps completed.

19.11.11

FITNESS

A. Handstand hold

1 AMSAP set

Training notes:

•Hold a handstand against the wall for as long as you can

Record time.

B. 20 min AMRAP:

20 reverse lunges, alternating

20 DB snatches, alternating

20 wall balls

20 assault bike/row calories

Training notes:

•Don’t be afraid to push it a bit on this and see what you can do.

Record reps completed.

PERFORMANCE

A. Handstand walk

60s AMRAP

Training notes:

•One shot at a 60s AMRAP of handstand walking.

Record distance covered.

B. 20 min AMRAP:

10 jumping switch lunges

20 DB snatches, alternating (50/35)

30 wall balls (20 to 10’/14 to 9’)

40 assault bike/row calories

Training notes:

•Don’t be afraid to push it a bit on this and see what you can do.

Record reps completed.

19.11.09

FITNESS

Scaled Open 20.5

PERFORMANCE

Open 20.5

19.11.08

FITNESS

10 rounds:

10 box jumps, step down

10 Russian KB swings

10 bike/row calories

Training notes:

•35 minute cap.

Record time.

PERFORMANCE

50-40-30-20-10:

Box jumps, step down (24”/20”)

KB swings (24”/20”)

Bike/row calories

Training notes:

•35 minute cap.

Record time.

19.11.07

FITNESS

A. E2:30 for 4 sets:

1st: 2 front squats

2nd: 1 front squat

Training notes:

•Waveload.

Record weights used.

B. 4 min AMRAP:

21 bike/row calories

15 lateral burpees over-the-DBs

AMRAP devil presses in remaining time

(Rest 3 min)

4 min AMRAP:

21 bike/row calories

15 lateral burpees over-the-DBs

AMRAP devil presses in remaining time

Training notes:

•DBs should be “tough”

Record reps completed in each AMRAP.

PERFORMANCE

A. E2:30 for 4 sets:

1st: 2 front squats

2nd: 1 front squat

Training notes:

•Waveload.

•Top single tough. Go for it if it feels good.

Record weights used.

B. 4 min AMRAP:

21 bike/row calories

15 lateral burpees over-the-DBs

AMRAP devil presses (50/hand – 35/hand) in remaining time

(Rest 3 min)

4 min AMRAP:

21 bike/row calories

15 lateral burpees over-the-DBs

AMRAP devil presses (50/hand – 35/hand) in remaining time

Training notes:

•DBs should be “tough”

Record reps completed in each AMRAP.

Todd Nief

19.11.13

19.11.12

19.11.11

19.11.09

19.11.08

19.11.07

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