Todd Nief

19.07.17

FITNESS & PERFORMANCE
A. Deadlift
3,2,2,1; Building; Rest 2 min

Training notes:
•Reset each rep. Not touch-and-go.
•Top single tough for today – not maximal.

Record weights lifted.

B. For time:
800m run
21 kettlebell swings (70/53)
21 box jumps, no rebound (30”/24”)
600m run
15 kettlebell swings (70/53)
15 box jumps, no rebound (30”/24”)
400m run9 kettlebell swings (70/53)
9 box jumps, no rebound (30”/24”)

Training notes:
•16 minute cap.

Record time.

19.07.16

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

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

B. 15-12-9-6-3:
Goblet squats
Ball slams

Training notes:
•Challenging weight on both goblet squats and ball slams.

Record time.

PERFORMANCE
A. EMOM 10:
Mins 1-5: 2 muscle snatches + 2 overhead squats
Mins 6-10: 3 no touch squat snatches

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

B. For time:
15 double KB front squats (53/hand – 35/hand)
9 strict toes-to-bar
12 double KB front squats
9 strict toes-to-bar
9 double B front squats
9 strict toes-to-bar
6 double KB front squats
9 strict toes-to-bar

Training notes:
•Reset at the bottom of the swing on strict toes-to-bar.
•Squats should be a challenging grind.

Record time.

19.07.15

FITNESS
A. E90s for 6 sets:
3 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!
•Longer rest than last time – go for a bit heavier.

Record weight lifted.

B. 7 min AMRAP:
10 single-arm DB thrusters, right
10 lateral hops over-the-DB
10 single-arm DB thrusters, left
10 lateral hops over-the-DB
+
(Rest 3 min)
+
7 min AMRAP:
10 DB snatches, right
5 lateral burpees over-the-DB
10 DB snatches, left
5 lateral burpees over-the-DB

Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.

Record reps completed.

PERFORMANCE
A. E90s for 6 sets:
3 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!
•Longer rest than last time – go for a bit heavier.

Record weight lifted.

B. 7 min AMRAP:
10 single-arm DB thrusters, right (50/35)
35 double-unders
10 single-arm DB thrusters, left (50/35)
35 double-unders
+
(Rest 3 min)
+
7 min AMRAP:
10 DB snatches, right (50/35)
5 lateral burpees over-the-DB
10 DB snatches, left (50/35)
5 lateral burpees over-the-DB

Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.

Record reps completed.

19.07.13

FITNESS
In teams of three with one person working at a time—
For time:
800m sandbag run done in 200m increments
75 box jump overs, no rebound
50 single-arm DB hang clean & jerks
30 knees-to-elbows
50 single-arm DB hang clean & jerks
75 box jump overs, no rebound

Training notes:
•Teams can fraction anyhow.
•30 minute cap

Record reps completed.

PERFORMANCE
In teams of three with one person working at a time—
For time:
800m sandbag run done in 200m increments (45/30)
75 box jump overs, no rebound (24”/20”)
50 clean & jerks (155/105)
15 rope climbs
50 clean & jerks (155/105)
75 box jump overs, no rebound (24”/20”)
800m sandbag run done in 200m increments (45/30)

Training notes:
•Teams can fraction anyhow.
•30 minute cap

Record reps completed.

19.07.12

FITNESS
A. Strict pull-ups
Build to a tough set of 5 with as little assistance as possible

Training notes:
•Build by reducing resistance.

Record reps completed.

B. 10 min AMRAP:
5 devil presses
10 ball slams
15 air squats

Training notes:
•Devil press should be tough.

Record reps completed.

PERFORMANCE
A. Strict chest-to-bar pull-ups
One AMRAP set

Training notes:
•One attempt at a solid AMRAP set.

Record reps completed.

B. 10 min AMRAP:
5 devil presses (50/hand – 35/hand)
10 toes-to-bar
15 jumping squats

Training notes:
•Devil press should be tough.

Record reps completed.

19.07.11

FITNESS & PERFORMANCE
E5 min for 6 sets:
15 assault bike/row calories
12 bar-facing burpees
9 power snatches (115/75)

Training notes:
•Barbell weight should be moderate.

Record split times per round.