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Todd Nief

[SLSC Training] Week of 26.06.01

Published 11 days ago • 4 min read

MONDAY

PERFORMANCE

Warm-Up — 0:00-10:00

Rope Climb Skill Work — 10:00-20:00

B. Take 10 Minutes to Work on Rope Climbs

Training notes:

  • If you already have proficient rope climbs, you can try for 2-3 rope climbs consecutively, to build endurance or accumulate 8-12 legless rope climbs.

Girl WODs — 35:00-55:00

C. "Nancy"

5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65)

Training notes:

  • 20 minute time cap.
  • Run at a pace that allows unbroken overhead squats or one quick break.
  • Leg fatigue will be serious after run + squats combo

Clean-up — 55:00-60:00

FITNESS

B. Take 10 Minutes to Work on Rope Climbs

C. "Nancy"

5 Rounds For Time:

300 Meter Run

15 Overhead Squats (Front Squats if Unable to Overhead Squat)

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/Power Jerk

+

2-3 Sets of 6 Touch N Go Push/Power Jerk

Training notes:

  • Aim for building through the first 10 minutes and completing the sets of 3.
  • Use the last 5 minutes to do back off sets (roughly 80% of your top set).

Sprint Couplets — 45:00-55:00

C. For Time:

80-70-60-50-40

Double Unders

21-18-15-12-9

Toes to Bar

Training notes:

  • 10 minute time cap.
  • Break the t2b early and often.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

4 Sets of 3 Touch N Go Push/Power Jerk

+

2-3 Sets of 6 Touch N Go Push/Power Jerk

C. For Time:

100-90-80-70-60

Single Unders

40-30-20-10-5

Ab Mat Sit Ups

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Squat Clean Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

2-3 Sets of 3 Below the Knee Hang Squat Clean

+

3-4 Sets of 2 Squat Cleans

Training notes:

  • Build throughout as able.
  • Prioritize speed getting under the bar quickly.

High Turnover Intervals — 40:00-55:00

C. 3 Sets of:

4 Minute AMRAP

Sets 1+3:

12 Box Jumps (24"/20") (Step Down)

9 Double DB Hang Cleans (50s/35s)

6 DB Push Press (50s/35s)

Set 2:

12/9 Row Calories

12 DB Deadlifts (50s/35s)

  • Rest 1 Minute Between Sets

Training notes:

  • Hang onto the hang cleans for as long as you can, the goal is unbroken.
  • Box Jumps finish at the top of the box with hips extended, step back down on the same side.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

2-3 Sets of 3 Below the Knee Hang Squat Clean

+

3-4 Sets of 2 Squat Cleans

C. 3 Sets of:

4 Minute AMRAP

Sets 1+3:

12 Box Jumps

9 Double DB Hang Cleans

6 DB Push Press

Set 2:

9/7 Row Calories

12 DB Deadlifts

  • Rest 1 Minute Between Sets

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Running Focus — 20:00-56:00

B. 10 Minute AMRAP

Buy In:

800 Meter Run

Into AMRAP in Remaining Time:

12 Alt. DB Snatches (50/35)

12 Box Jump Overs (24"/20")

Rest 3 Minutes

10 Minute AMRAP

Buy In:

800 Meter Run

Into AMRAP in Remaining Time:

10 DB Thrusters (50s/35s)

10 Burpee Box Jump Overs (24"/20")

Rest 3 Minutes

10 Minute AMRAP

800 Meter Run

Into AMRAP in Remaining Time:

8 S/A Devils Press (50/35)

8 Box Jump Overs (30"/24")

Training notes:

  • Shoot for consistent splits on each 800, think 80% effort on the first one.
  • Box height increases on the last AMRAP.
  • 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:

Sets of 4,3,2,4,3,2 Deadlifts

Training notes:

• Control the reps down, but reset at the bottom.

• Waveload throughout

Classic Crossfit — 43:00-55:00

C. For Time:

27-21-15-9

Wall Balls (20/14)

12-9-6-3

Ring Muscle Ups

Training notes:

  • 12 minute time cap
  • Sub bmu, or 27-21-15-9 chest to bar if you do not have rmu.
  • Monitor wall ball sets based off upper body pressing fatigue to make sure you can handle the rmu volume.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

Sets of 4,3,2,4,3,2 Deadlifts

C. For Time:

27-21-15-9

Wall Balls

12-9-6-3

DB Renegade Rows

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

200' Sand Bag Carry (150/100)

20 Clean and Jerks (155/105)

20 Strict Pull Ups

20 Strict Toes to Bar

40/34 Assault Bike Calories

Training notes:

  • Split the work with your partner.
  • Use bands vs. kipping on pull ups, and knee/leg raises vs kipping on t2b.
  • Barbell weight should be moderate singles, or each partner can do small sets up to 5.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

200' Sand Bag Carry

20 Clean and Jerks

20 Banded Pull Ups

20 Hanging Knee Raises

34/28 Assault Bike Calories

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 20:00-56:00

B. 14 Minute AMRAP

400 Run

15 Power Cleans (135/95)

15 Burpees Over Bar

Rest 2 Minutes

10 Minute AMAP

600 Meter Run

15/12 Calorie Row

15 Deadlifts (135/95)

Rest 2 Minutes

8 Minute AMRAP

800 Meter Run

6 Front Squats (135/95)

6 Burpees Over Bar

Training notes:

  • Barbell weight should be light singles on power cleans (keep the same for the rest of the movements unless you need to modify for injury).

Clean-up — 55:00-60:00

Todd Nief

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