Todd Nief

19.08.07

FITNESS
3 sets:
4 min AMRAP assault bike calories
1 min AMRAP DB power cleans
1 min AMRAP lateral burpees over-the-DB
-Rest 4 min

Training notes:
•Shoot to do 1 min AMRAPs with minimal fractioning.
•Don’t go too fast on the first set!

Record split times per round.

PERFORMANCE
E10min for 3 sets:
1000m row
25 power cleans (95/65)
20 lateral burpees over-the-bar

Training notes:
•You should be able to finish with at least 3 minutes of rest. Adjust reps accordingly.
•Don’t go too fast on the first set!

Record split times per round.

19.08.06

FITNESS
A. E90s for 6 sets:
3 push presses

Training notes:
•Start moderate and build as able. No misses.
•Take from the rack.

Record weight.

B. 2 sets:
1 min assault bike/row @ high effort
1 min AMRAP: single-arm DB hang clean & jerks, alternating (moderate)
-Rest 2 min
1 min assault bike/row @ high effort
1 min AMRAP reverse lunges, alternating
-Rest 2 min

Training notes:
•Pace intelligently.
•Shoot for unbroken sets on clean & jerks and reverse lunges.

Record time.

PERFORMANCE
A. E90s for 6 sets:
Push press + Push jerk + Split jerk

Training notes:
•Start moderate and build as able. No misses.
•Take from the rack.

Record weight.

B. 2 sets:
1 min assault bike/row @ high effort
1 min AMRAP: 2 strict handstand push-ups + 2 kipping handstand push-ups
-Rest 2 min
1 min assault bike/row @ high effort
1 min AMRAP double-unders
-Rest 2 min

Training notes:
•Pace intelligently – avoid a large drop off in bike pace or handstand push-ups completed.
•Handstand push-up complex must be unbroken.
•Reduce reps on complex as necessary to have a realistic chance at getting a few sets in.

Record average pace and reps completed per round.

19.08.05

FITNESS & PERFORMANCE
A. E2min for 5 sets:
Sets 1-2: 3 back squats @ 21×1 tempo
Sets 3-4: 2 back squats @ 21×1 tempo
Set 5: 1 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.
•Top single should be challenging but not maximal.
•10 minutes of work.

Record weight lifted.

B. For time:
21-15-9:
Double DB front squats (35/hand – 25/hand)
Push-ups, hand-release
-Into
15-12-9:
Double DB thrusters (35/hand – 25/hand)
Toes-to-bar/Hanging leg raises
-Into
9-6-3:
Devil presses (35/hand – 25/hand)
Strict pull-ups/Vertical ring rows

Training notes:
•DB weight should be moderately tough.
•15 min cap.

Record reps completed.

19.08.03

FITNESS & PERFORMANCE
In teams of two with partners alternating movements—
30 min AMRAP:
5-10-15-20..row calories
5-10-15-20…KB swings (53/35)
5-10-15-20…wall balls (20 to 10’/14 to 9’)

Training notes:
•P1 rows, P2 KB swings, P1 wall balls, P2 row…

Record reps completed.

19.08.02

FITNESS & PERFORMANCE
A. Sumo deadlift
4×2; Building; Rest 2 min

Training notes:
•Reset each rep. Not touch-and-go.

Record weights lifted.

B. E90s for 10 sets:
3 power cleans (155/105)
6 push-ups
9 air squats
12 jumping switch lunges

Training notes:
•Reduce reps if you are not close to finishing in 90s.
•Power clean weight should be “moderately tough”

Record time.

19.08.01

FITNESS
A. EMOM 10:
1 power snatch w/ 1s pause in receiving position

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.

B. 3 rounds—
3 min AMRAP:
15 Russian KB swings
15 lateral burpees over-the-KB
AMRAP lateral hops over-the-KB in remaining time
-Rest 3 min

Training notes:
*Pace this so there’s minimal attrition between rounds.

Record reps completed.

PERFORMANCE
A. EMOM 10:
Mins 1-5: 1 muscle snatch + 1 overhead squat
Mins 6-10: 2 squat snatches

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.
•Goal of muscle snatches and overhead squats is to feel the “pull under” the bar

B. 3 rounds—
3 min AMRAP:
Squat snatches*
AMRAP double-unders in remaining time
-Rest 3 min
*Round 1: 10 @ 115/75
*Round 2: 8 @ 135/95
*Round 3: 6 @ 155/105

Training notes:
*Top weight should be tough but no more than 75% of 1RM.

Record reps completed.