Todd Nief, Author at South Loop Strength & Conditioning

19.06.18

FITNESS
A1. Strict pull-ups w/ assistance as necessary
3×4; Rest 45s
A2. Strict bar dips w/ assistance as necessary
3×4; Rest 45s
A3. DB Turkish get-ups
3×5/side; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record resistance used on pull-ups and dips.

B. EMOM 12:
1st: 15-30s flexed arm hang or 30-45s hang from pull-up bar
2nd: 30-45s double KB front rack hold.3rd: 30s assault bike @ 80%

Training notes:
•Elbows down/thumbs together on KB front rack hold.

Record reps completed.

PERFORMANCE
A1. Strict weighted chest-to-bar pull-ups
3×5; Rest 45s
A2. Wall climbs
3x30s AMRAP; Rest 45s
•Control the eccentric.
A3. DB Turkish get-ups
3×5/side; Short rest b/w sides; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record weight used on pull-ups and TGU and AMRAP on wall climbs.

B. EMOM 12:
1st: 1 legless rope climb + 1 rope climb
2nd: 3 D-ball over shoulder (150/100)
3rd: 30s assault bike @ escalating pace throughout

Training notes:
•Start moderate on assault bike – last 10s of each set @ tough effort.
•Reduce reps on rope climbs to keep that within the minute.

Record reps completed.

19.06.17

FITNESS
A1. Push-ups, hand-release
3x60s AMRAP; Rest 1 min
A2. Side plank
30-45s/side; Rest as needed

Training notes:
•Pace push-ups enough that there’s not huge attrition between each set.

Record reps completed on sets of push-ups.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
4 jumping chest-to-bar pull-ups
6 DB Z press
8 KB swings

Training notes:
•Partners alternate rounds.
•Don’t control the eccentric (lowering) phase of the jumping pull-ups.

Record rounds completed.

PERFORMANCE
A1. Ring muscle-up + Strict ring dip x2
3×1-3 sets of the complex; Rest 1 min
A2. Wall bugs
3×30-60s, alternating; Rest as needed

Training notes:
•Each complex includes three dips – one for the muscle-up plus two additional reps.
•Modify complex as necessary to be some form of challenging dip-based complex with a combination of kipping and strict ring dips.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
2 ring muscle-ups
4 strict handstand push-ups
8 KB swings (70/53)

Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep each round in the 1-2 min range.

Record rounds completed.

19.06.15

FITNESS & PERFORMANCE
E3min for 12 rounds:
1st— P1: 500m row + AMRAP double-unders in remaining time
2nd— P2: 500m row + AMRAP double-unders in remaining time
3rd— P1: 500m row + AMRAP DB box step-overs in remaining time (50/hand to 24” – 35/hand to 20”)
4th— P2: 500m row + AMRAP DB box step-overs in remaining time (50/hand to 24” – 35/hand to 20”)

Training notes:
•Can sub hurdle hops or single-unders for double-unders.
•Partners alternate rounds.
•36 minutes total of work.

Record time.

19.06.14

FITNESS
A. EMOM 9:
Mins 1-3: 3 deadlifts
Mins 4-6: 2 deadlifts
Mins 7-9: 1 deadlift

Training notes:
•Reset each rep – not touch-and-go.
•Build in weight every 3 minutes.
•Tough but no misses.

Record weight used.

B. 12 min AMRAP:
5 double KB deadlifts
10 row/bike calories
15 wall balls

Training notes:
•KB deadlift weight should be moderate.

Record rounds completed.

PERFORMANCE
A. EMOM 9:
Mins 1-3: 3 deadlifts
Mins 4-6: 2 deadlifts
Mins 7-9: 1 deadlift

Training notes:
•Reset each rep – not touch-and-go.
•Build in weight every 3 minutes.
•Tough but no misses.

Record weight used.

B. 12 min AMRAP:
5 deadlifts (185/125)
10 row/bike calories
15 wall balls (20 to 10’/14 to 9’)

Training notes:
•Deadlift weight should be moderate.

Record rounds completed.

19.06.13

FITNESS
For time:
3 miles assault bike
-Into
5 rounds:
10 ball slams
12 DB snatches, alternating
14 box jumps, step down
-Into
3 miles assault bike

Training notes:
•25 minute cap.

Record time.

PERFORMANCE
For time:
2000m row
-Into
5 rounds:
10 toes-to-bar
12 DB snatches, alternating (50/35)
14 box jumps, step down (24”/20”)
-Into
2000m row

Training notes:
•25 minute cap.

Record time.

19.06.12

FITNESS
A. EMOM 3:
3 hang power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
2 hang power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
1 hang power clean w/ 1s pause in receiving position

Training notes:
•Adjust weight throughout – tough but no misses.
•Hang onto the bar between reps.

Record weights used.

B. EMOM 16:
1st: 30s Russian KB swings
2nd: 30s assault bike @ moderately tough effort
3rd: 30s DB shoulder-to-overhead
4th: 30s assault bike @ moderately tough effort

Training notes:
•KB swings and DB shoulder-to-overhead should remain unbroken.

Record weights used.

PERFORMANCE
A. E30s for 3 min:
1 squat clean
-Rest 1 min
E20s for 3 min:
1 squat clean
-Rest 1 min
E15s for 3 min:
1 squat clean

Training notes:
•Adjust weight throughout – tough but no misses.
•Less rest than last week so weights will probably go down.

Record weights used.

B. EMOM 16:
1st: 12 deadlifts
2nd: 10 hang power cleans
3rd: 8 shoulder-to-overhead
4th: Rest

Training notes:
•Use the same weight on the barbell throughout.
•Each movement should remain unbroken.

Record weights used.

Todd Nief

19.06.18

19.06.17

19.06.15

19.06.14

19.06.13

19.06.12

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