Todd Nief

19.08.28

FITNESS
A. 5 sets:
10-30s support in bottom of ring push-up
-Rest as needed

Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.

B. 7 min handstand practice

Training notes:
•Wall climbs, kicking up against the wall, wall-facing handstand holds, shoulder taps, etc.

C. 2 rounds:
1 min assault bike/row @ 80%
1 min AMRAP push-ups, hand-release
-Rest 1 min
1 min burpees, no push-up
1 min AMRAP vertical ring rows
-Rest 1 min
1 min air squats
1 min AMRAP DB hang power cleans
-Rest 1 min

Training notes:
•Modify movements so that you are able to get at least a handful of reps on each AMRAP. It’s ok for this to be tough, but shouldn’t be impossible.

Record reps completed in each AMRAP.

PERFORMANCE
A. 5 sets:
10-30s support in bottom of ring dip
-Rest as needed

Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.

B. 7 min ring muscle-up practice

Training notes:
•Transition drills, false grip, non-false grip, stringing reps together, dip kip variations, strict ring muscle-ups…

C. 2 rounds:
1 min assault bike/row @ 80%
1 min AMRAP strict handstand push-ups
-Rest 1 min
1 min double-unders
1 min AMRAP ring muscle-ups
-Rest 1 min
1 min air squats
1 min AMRAP strict pull-ups
-Rest 1 min

Training notes:
•Modify movements so that you are able to get at least a handful of reps on each AMRAP. It’s ok for this to be tough, but shouldn’t be impossible.

Record reps completed in each AMRAP.

19.08.27

FITNESS
A. E90s for 8 sets:
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 snatches, alternating
3rd: 30s DB goblet squats

Training notes:
•Consistent efforts per round.

Record reps completed per interval.

PERFORMANCE
A. E90s for 8 sets:
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: 8 power snatches (115/75)
3rd: 8 overhead squats (115/75)

Training notes:
•Escalate pace on bike/row such that the last 10s are at near all out effort.
•Move quickly on barbell cycling.

Record reps completed per interval.

19.08.26

FITNESS & PERFORMANCE
8 min AMRAP—
3 rounds:
19 row calories
19 wall balls (20 to 10’/14 to 9’)
•Run 200m after 3 rounds are completed.
+
(Rest 4 min)
+
8 min AMRAP—
3 rounds:
19 row calories
8 burpees over-the-erg
•Run 200m after 3 rounds are completed.
+
(Rest 4 min)
+
8 min AMRAP:
3 rounds:
19 row calories
19 wall balls (20 to 10’/14 to 9’)
•Run 200m after 3 rounds are completed.

Training notes:
•Goal is to similar output on the 1st and third AMRAPs.
•Note the variation on Open workout 19.1.

Record reps on each AMRAP.

19.08.24

FITNESS & PERFORMANCE
In teams of two, with partners alternating rounds—
30 min AMRAP:
12 DB hang power cleans (50/hand – 35/hand)
12 DB front rack reverse lunges (50/hand – 35/hand)
250m row

Training notes:
•DB weight should be moderate.
•Compare to week of 19.05.27

Record total reps completed.

19.08.23

FITNESS
A. 5 min AMRAP:
Strict hanging leg raises
•Must be done in unbroken sets of 2.

Training notes:
•Standards on strict toes-to-bar are difficult to enforce. Try to make these actually strict (ie reset in the bottom)

B. 5 rounds—
3 min AMRAP:
6 push-ups
9 squats
12 double KB deadlifts (moderate)
-Rest 1 min

Training notes:
•Variation of “The Chief”

Record reps completed.

PERFORMANCE
A. 5 min AMRAP:
Strict toes-to-bar
•Must be done in unbroken sets of 2.

Training notes:
•Standards on strict toes-to-bar are difficult to enforce. Try to make these actually strict (ie reset in the bottom)

B. 5 rounds—
3 min AMRAP:
6 push-ups
9 squats
12 deadlifts (185/125)
-Rest 1 min

Training notes:
•Variation of “The Chief”

Record reps completed.

19.08.22

FITNESS
2 rounds:
1000m row
25 double DB front squats
25 double DB push presses
25 double DB hang power cleans

Training notes:
•Use the same weight for all DB movements.
•DB weight should be moderate not heavy. This should be more of a conditioning piece than anything else.
•Compare to week of 18.10.29

Record time.

PERFORMANCE
“Double Jackie”
2 rounds:
1000m row
50 thrusters (45/35)
30 pull-ups

Training notes:
•Two rounds will require a totally different pacing strategy than one round. Be prepared for that.
•DON’T DROP THE EMPTY BARBELL.
•Compare to week of 18.10.29

Record time.