Todd Nief, Author at South Loop Strength & Conditioning

19.09.04

FITNESS

A. E90s for 8 sets:

Mid-shin power snatch + Below-the-knee power snatch + Above-the-knee power snatch w/ 1s pause in receiving position.

Training notes:

•Hang onto the bar between reps.

•Nail pause – priority is positions.

•Start moderate and build in weight every 2 sets.

Record weights lifted.

B. EMOM 12:

1st: 30s assault bike/row

2nd: 30s DB thrusters

3rd: 30s lateral burpees over-the-DBs

Training notes:

•Consistent efforts per round.

Record reps completed per interval.

PERFORMANCE

A. E90s for 8 sets:

Mid-shin squat snatch + Below-the-knee squat snatch + Above-the-knee squat snatch w/ 1s pause in receiving position.

Training notes:

•Hang onto the bar between reps.

•Nail pause – priority is positions.

•Start moderate and build in weight every 2 sets.

Record weights lifted.

B. EMOM 12:

1st: 30s assault bike/row @ gradually escalating pace

2nd: 10 thrusters (95/65)

3rd: 8 bar-facing burpees

Training notes:

•Escalate pace on bike/row such that the last 10s are at near all out effort.

•Move quickly on thrusters and burpees. Goal is to move faster than you would in a normal conditioning workotu.

Record reps completed per interval..

19.09.03

FITNESS

A. Power clean + Push jerk

4×3; Across; Rest 90-120s

Training notes:

•Reset each rep.

•Pick a moderately challenging weight at which you can maintain excellent technique.

Record weight lifted.

B. 3 rounds:

1 min assault bike/row @ 80%

1 min AMRAP DB hang power cleans

-Rest 1 min

1 min burpees, no push-up

1 min AMRAP DB shoulder-to-overhead

-Rest 1 min

Training notes:

•DB weight should be moderately challenging but not heavy enough that you have to fraction AMRAPs repeatedly.

Record reps completed in each AMRAP.

PERFORMANCE

A. Squat clean + Split jerk

Build to a tough 3 for today in 12 minutes

Training notes:

•Reset each rep.

•No misses.

Record weight lifted.

B. 3 rounds:

1 min assault bike/row @ 80%

1 min AMRAP hang power cleans (155/105)

•Done in unbroken sets of 3.

-Rest 1 min

1 min burpees, no push-up

1 min AMRAP shoulder-to-overhead (155/105)

•Done in unbroken sets of 3.

-Rest 1 min

Training notes:

•Drop the bar after completing 3 unbroken reps. Only pick it back up when you know that you can get another unbroken set of 3.

Record reps completed in each AMRAP.

19.09.02

FITNESS

For time:

30 burpees, no push-up

400m run

50 push-ups

400m run

100 walking lunges

400m run

200 squats

400m run

100 walking lunges

400m run

50 push-ups

400m run

30 burpees, no push-up

Training notes:

•Reduce repetitions as necessary to keep moving on this.

Record time.

PERFORMANCE

“Bert”

For time:

50 burpees

400m run

100 push-ups

400m run

150 walking lunges

400m run

200 squats

400m run

150 walking lunges

400m run

100 push-ups

400m run

50 burpees

Training notes:

•Goal is to similar output on the 1st and third AMRAPs.

•Note the variation on Open workout 19.1.

Record time.

FITNESS & PERFORMANCE
In teams of 4, complete 4 rounds each of:
500m row
25 ball slams (30/20)
400m run
25 burpees
•Each team member will start on a different station. Teammates may not rotate to the next station until everyone has completed their required reps/distance.

Training notes:
•Rotate to the next station when everyone completes the work.

Record time.

19.08.30

FITNESS
A. Back squat
4×3; Across; Rest 2 min

Training notes:
•Pick a challenging weight and stick with it for all 4 sets.

Record weight used.

B. EMOM 8:
1st: 8 rear-foot elevated split squats, right
2nd: 8 rear-foot elevated split squats, left
•Load with DBs at sides.
+
(Rest 2 min)
+
8 min AMRAP:
12 DB deadlifts
10 DB hang power cleans
8 DB push presses
6 V-ups

Training notes:
•DBs should be “moderately tough.”

Record reps completed in AMRAP.

PERFORMANCE
A. Back squat
4×3; Across; Rest 2 min

Training notes:
•Pick a challenging weight and stick with it for all 4 sets.

Record weight used.

B. EMOM 8:
1st: 8 rear-foot elevated split squats, right
2nd: 8 rear-foot elevated split squats, left
•Load with DBs at sides.
+
(Rest 2 min)
+
8 min AMRAP:
12 DB deadlifts (50/hand – 35/hand)
10 DB hang power cleans
8 DB push presses
6 toes-to-bar

Training notes:
•DBs should be “moderately tough.”

Record reps completed in AMRAP.

19.08.29

FITNESS & PERFORMANCE
30 min AMRAP:
200m-400m-600m-800m…run
10-20-30-40…KB swings (53/35)
10-20-30-40…box jumps, step down (24”/20”)

Training notes:
•Escalating rounds catch up with you quickly. Pace appropriately.

Record reps completed.

Todd Nief

19.09.04

19.09.03

19.09.02

19.08.31

19.08.30

19.08.29

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