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Todd Nief

[SLSC Training] Week of 26.05.11

Published 5 days ago • 4 min read

MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Toes to Bar Practice/Repeatability — 15:00-25:00

B. EMOM10

  1. 12 Box Jumps (24"/20") (Step Down)
  2. 6-12 Toes to Bar

Training notes:

  • This EMOM is for those that can do relatively bigger sets of toes to bar repeatedly. It may be worth still doing smaller sets EMOM style like last week if you are still working on your t2b confidence.
  • Box Jumps, not jump overs. Full hip extension at the top of each rep. Step down.
  • If you have "some" but not many toes to bar, some focus on technique in the 10 minutes can be helpful, along with strength building exercises can be completed during this time.

Murph Prep — 35:00-55:00

C. Every 5 Minutes for 20 Minutes

400 Meter Run

12 Pull Ups

24 Push Ups

36 Air Squats

Training notes:

  • Goal is to rest 1:00-2:00 minutes between sets.
  • This should be fast sets, not quite a sprint but minimal rest between movements, scale to allow that intensity.
  • Practice good standards with full depth, and lockouts on both air squats and push ups.

Clean-up — 55:00-60:00

FITNESS

B. Take 10 Minutes to Practice Toes to Bar

C. Every 5 Minutes for 20 Minutes

350 Meter Run

12 Ring Rows

24 Kneeling Push Ups

36 Air Squats

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Shoulder to Overhead Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

4 Sets of 3 Touch N Go Push Press

+

3-5 Sets of 5 Touch N Go Push/Power Jerk

Training notes:

  • Build through the sets of TNG push press and build into the sets of push/power jerk.
  • Touch N Go push/power jerk means as the barbell comes down to the shoulders after the previously completed rep, you absorb the weight with bent knees and immediately extend into the next rep.
  • This will suppress overall weight lifted, but allows you to work at a much quicker rate with moderate weights.

Sprint Couplets — 45:00-55:00

C. For Time:

15-12-9

Thrusters (115/85)

5-3-1

Rope Climbs

Training notes:

  • 10 minute time cap.
  • Thruster weight should be moderately heavy, with the reps considered it may be an annoying resistance that will make you break once or twice each set.
  • This is an opportunity to practice rope climbs even if it slows you down quite a bit.
  • There is a lot more value in doing scaled rope climbs (halfway or 3/4 of the way up) than opting for lying to stand rope pulls. Get off the ground if you can.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

4 Sets of 3 Push Press

+

3-5 Sets of 5 Push/Power Jerk

C. For Time:

For Time:

15-12-9

Thrusters

10-6-3

Lying to Stand Rope Climbs

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Squat Clean Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

5-7 Sets of 3 Hang Squat Cleans (2 Above Knee + 1 Below Knee)

Training notes:

  • Aim for a slight increase in weight from last week.
  • Prioritize speed getting under the bar, use weights that you can use good technique and move quickly with.

High Turnover Intervals — 39:00-55:00

C. Work: 3,3,3,4 Minutes

AMRAP

20/14 Assault Bike Calories

10 Handstand Push Ups

Max Double Unders in Remaining Time

  • Rest 1 Minute Between Sets

Training notes:

  • Expect handstand pushup volume to slow pace as the workout develops.
  • Bike pace should be just under a sprint, the effort it takes to get this amount of work done is worth pushing it.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of 3 Hang Squat Cleans (2 Above Knee + 1 Below Knee)

C. Work: 3,3,3,4 Minutes

AMRAP

14/10 Assault Bike Calories

10 DB Push Press

Max Single Unders in Remaining Time

  • Rest 1 Minute Between Sets

THURSDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox, Running Focus — 15:00-55:00

B. 20 Minute AMRAP

1000 Meter Run

  • Recover/Easy Row Until Ready to Repeat

Rest 3 Minutes

10 Minute AMRAP

7 Line Facing Burpees

11 Russian KB Swings (70/53)

13 Box Jump Overs (24"/20")

Training notes:

  • Running about 3 sets is the goal for this first AMRAP. Scale to 800 meters if 1000 takes more than 5:30 on your first run. (run 800 first no matter what though).
  • The test for this cycle will be a 1 mile run for time. This is an SLSC Standard Test: Bronze Sub 9:00, Silver Sub 8:00, Gold Sub 7:00, Platinum Sub 5:30

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Deadlift Volume — 15:00-30:00

B. Take 15 Minutes to Complete:

5-7 Sets of 5 Touch N Go Deadlifts

Training notes:

• Avoid slamming the bar to the ground, maintain your brace and tension in posterior throughout the lift.

• Build into your third set and keep sets 3 onward at the same weight.

Classic Crossfit — 42:00-55:00

C. 13 Minute AMRAP

24/18 Row Calories

18 Toes to Bar

50' S/A DB Overhead Walking Lunge (50/35)

Training notes:

  • Each movement in this workout has moderately bigger sets of each exercise and a moderately longer time domain. Row pace needs to be consistent, t2b sets need to be repeatable and quick recoveries.
  • Expect grip to be challenged with the rower and t2b back to back.
  • Substitute 12 reps of reverse lunge if floor space is limited with a big group.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of 5 Touch N Go Deadlifts

C. 13 Minute AMRAP

18/12 Row Calories

18 Hanging Knee Raises

50' S/A DB Goblet Walking Lunge

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

12 Wall Walks

24 Double KB Hang Clean and Jerks (53s/35s)

48/36 Row Calories

96 Air Squats

48 American KB Swings (53/35)

Training notes:

  • Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

12 Scaled Wall Walks

24 Double KB Hang Clean and Jerks

36/28 Row Calories

96 Air Squats

48 American KB Swings

SUNDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox — 15:00-55:00

B. Every 10 Minutes for 40 Minutes Alternating Between:

  1. 600 Meter Run + 50 Wall Balls (20/14) (10'/9') + AMRAP Burpee Broad Jumps Until 8:00
  2. 600 Meter Row + 300' Farmer Carry (50s/35s) + AMRAP Ski Meters Until 8:00

Training notes:

  • Stagger groups in order to use ski as much as possible.
  • Roughly aim for 2-3 minutes on AMRAP work, and you will always get 2:00 rest.

Clean-up — 55:00-60:00

Todd Nief

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