Todd Nief

19.07.10

FITNESS
A. EMOM 9:
Squat clean thruster

Training notes:
•Start moderate and build every 3 minutes.

Record weight.

B. For time:
25 thrusters
400m run
25 ring rows
400m run
25 thrusters

Training notes:
•15 minute cap

Record time.

PERFORMANCE
A. EMOM 9:
Squat clean thruster

Training notes:
•Start moderate and build every 3 minutes.

Record weight.

B. For time:
25 thrusters (95/65)
400m run
25 chest-to-bar pull-ups
400m run
25 thrusters (95/65)

Training notes:
•15 minute cap

Record time.

19.07.09

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

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

Record weights lifted.

B. 3 rounds:
30 assault bike/row calories
12 burpees
21 box jumps, step down (24”/20”)

Training notes:
•15 minute cap.

Record time.

19.07.06

FITNESS
In teams of two with partners alternating movements—
30 min AMRAP:
25 mountain climbers
20 wall balls
15 KB swings
10 burpees
5 strict pull-ups

Training notes:
•Use assistance for strict pull-ups
•P1 does 25 mountain climbers, P2 does 20 wall balls, P1 does 15 KB swings, etc.
•Compare to week of 18.04.22

Record reps completed.

PERFORMANCE
In teams of two with partners alternating movements—
30 min AMRAP:
50 double-unders
40 wall balls (20 to 10’/14 to 9’)
30 KB swings (53/35)
20 burpees
10 pull-ups

Training notes:
•P1 does 50 double-unders, P2 does 40 wall balls, P1 does 30 KB swings, etc.
•Compare to week of 19.04.22

Record reps completed.

19.07.05

FITNESS
5 rounds:
15 Russian KB swings
12 goblet squats
9 DB push presses

Training notes:
•Same weight for swings and goblet squats.

Record time.

PERFORMANCE
“DT”
5 rounds:
12 deadlifts (105)
9 hang power cleans (105)
6 shoulder-to-overhead (105)

Training notes:
•15 minute cap.

Record time.

19.07.04

FITNESS
“31 Heroes”
31 min AMRAP:
8 DB thrusters
6 strict knees-to-elbows
11 box jumps, step down
•Partners alternate 400m sandbag run

Training notes:
•Partners pick up where partner was working when getting back from the run.

Record reps completed.

PERFORMANCE
“31 Heroes”
31 min AMRAP:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps, step down (30”/24″)
•Partners alternate 400m sandbag run (45/25 lb)

Training notes:
•Partners pick up where partner was working when getting back from the run.

Record reps completed.

19.07.03

FITNESS
A. Deadlift
Build to a 3RM for today in 12 minutes

Training notes:
•Reset each rep – not touch-and-go.
•Don’t sacrifice positions to lift more weight.

Record weight.

B. 21 double KB deadlifts
30 push-ups
15 double KB deadlifts
20 push-ups
9 double KB deadlifts
10 push-ups

Training notes:
•10 minute cap

Record time.

PERFORMANCE
A. Deadlift
Build to a 3RM for today in 12 minutes

Training notes:
•Reset each rep – not touch-and-go.
•Don’t sacrifice positions to lift more weight.

Record weight.

B. “Diane”
21-15-9:
Deadlifts (225/155)
Kipping handstand push-ups

Training notes:
•10 minute cap

Record time.