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Todd Nief

[SLSC Training] Week of 26.06.22

Published 2 months ago • 4 min read

MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Front Squat Tempo — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

5 Tempo Front Squats

Training notes:

  • 32x1 tempo
  • This will tank your ability to lift weights you would typically be able to without the tempo restrictions. This will allow you to maintain proper form throughout the entire lift and accumulate more time under tension.

Rope Climb Focused Grinders — 43:00-55:00

C. For Time:

21 Thrusters (115/85)

15/11 Assault Bike Calories

9/7 Rope Climbs

15/11 Assault Bike Calories

21 Thrusters (115/85)

Training notes:

  • 12 minute time cap.
  • Thrusters will most likely be 2-3 sets.
  • The biggest separator in this workout is the 9 rope climbs in the middle. Pace accordingly throughout and then push the pace as able on the back end bike and thrusters.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

5 Tempo Front Squats

C. For Time:

21 Thrusters

11/8 Assault Bike Calories

18 Lying to Stand Rope Climbs

11/8 Assault Bike Calories

21 Thrusters

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Handstand Hold/Walk Skill — 15:00-30:00

B. Take 15 Minutes to Practice Handstand Walks

Training notes:

  • If you cannot handstand walk, practice improving free handstand holds, handstands on wall with shoulder taps, etc.

Anaerobic Conditioning (Fran) — 43:00- 55:00

C. For Time:

10-8-6-4-2

Power Snatches (135/95)

20-16-12-8-4

Pull Ups

Training notes:

  • 12 minute time cap.
  • Power cleans should be moderate weight, and pull ups should be split into 2 sets most likely for first set. Scale accordingly.
  • The test for this cycle will be Fran; 21-15-9 Thrusters (95/65)/ Pull Ups
  • Fran SLSC Standards: Bronze: Sub 10 Minutes, Silver: Sub 7 Minutes, Gold: Sub 5 Minutes, Platinum: Sub 3 Minutes

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Practice Handstand Holds

C. For Time:

10-8-6-4-2

Power Snatches

30-24-18-12-8

Ring Rows

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Split Jerk Technique — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

3 Split Jerks

Training notes:

  • Take out of the rack.
  • Through this cycle, cleans will be added to the work but for now we will specifically be focusing on split jerk technique.
  • SLSC Standards (Clean and Jerk) Bronze: .8x BW, Silver: 1x BW, Gold: 1.3x BW, Platinum: 1.7x BW

Midline Focused Chippers/Quartets — 40:00-55:00

C. 15 Minute AMRAP

200' KB Front Rack Carry (53s/35s)

40 KB Swings (53/35)

200' KB Farmer Carry (53s/35s)

40 V Ups

Training notes:

  • Grip and midline will be attacked during this workout, break the swings and v ups into sets that are repeatable.
  • v-ups standard: shoulders must be above knees when touching the toes at the top of the rep.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

3 Split Jerks

C. 15 Minute AMRAP

200' KB Front Rack Carry

40 KB Swings

200' KB Farmer Carry

40 S/L V Ups

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Rowing Focus — 25:00-55:00

B. For Time:

1000 Meter Row

1000 Meter Run

1000 Meter Row

Rest 2 Minutes

3 Rounds For Time:

20 Burpees to Target (6")

20 Box Jump Overs (24"/20')

Training notes:

  • 30 Minute time cap.
  • Aim for consistency across both 1000 meter rows, you should not feel like you emptied your gas tank by the end of the first 3 cardio distances.
  • Leave energy in the tank to push the burpee/box jump over piece.
  • The test for this cycle will be a 2000 meter row for time. This is an SLSC Standard Test- Bronze M: Sub 9:00, F: Sub 10:00. Silver M: Sub 8:30, F: Sub 9:30. Gold M: Sub 7:30, F: Sub 8:45 Platinum M: Sub 6:40, F: Sub 7:40

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Bench Press Volume — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

8-10 Bench Press

Training notes:

  • Aim for consistency across all sets in weight. 10 reps is the goal but attrition is okay throughout.
  • SLSC Standards- Bronze: .8x BW, Silver: M: 1x BW, F: .9x BW, Gold: M: 1.15x BW, F: 1x BW, Platinum: M: 1.5x BW, F: 1.25x BW

Classic Crossfit — 40:00-55:00

C. 5 Rounds For Time:

200 Meter Run

10 Handstand Pushups

10 Deadlifts (185/125)

10 Toes to Bar

Training notes:

  • 15 minute time cap.
  • The bottleneck of this Wod is the handstand pushups. Break them up early and often.
  • Deadlift weight should be moderate and doable unbroken when fresh.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

8-10 Bench Press

C. 5 Rounds For Time:

200 Meter Run

10 DB Push Press

10 Deadlifts

10 Hanging Knee Raises

SATURDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Partner Workout — 15:00-55:00

B. (W/Partner)

"Closet OUT"

12 Minute AMRAP

2000 Meter Row

Max Wall Balls in Remaining Time (20/14) (10'/9')

  • Rest 3 Minutes

12 Minute AMRAP

2000 Meter Run (1 Partner 200 Meters at a Time)

Max KB Swings in Remaining Time (53/35)

  • Rest 3 Minutes

10 Minute AMRAP

80 DB Push Press (50s/35s)

80 Ab Mat Sit Ups

80 Box Step Ups (24"/20")

Max Burpees in Remaining Time

Training notes:

  • Split into 3 groups, w/ each group starting at a different AMRAP, if needed for space.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

"Closet OUT"

10 Minute AMRAP

1600 Meter Row (Switch Every 200 Meters)

Max Wall Balls in Remaining Time

  • Rest 3 Minutes

10 Minute AMRAP

1600 Meter Run (1 Partner 200 Meters at a Time)

Max KB Swings in Remaining Time

  • Rest 3 Minutes

10 Minute AMRAP

80 DB Push Press

80 Ab Mat Sit Ups

80 Box Step Ups

  • Max Burpees in Remaining Time

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 20:00-56:00

B. For Time: (W/Partner)

10 Minute AMRAP

1000 Meter Run

Max Burpee Broad Jumps in Remaining Time

  • Partner Must Hold KBs (53s/35s) in Farmer Hold While Burpees are Completed

Rest 3 Minutes

10 Minute AMRAP

24/18 Row Calories

150' Sled Push

Rest 3 Minutes

10 Minute AMRAP

1000 Meter Run

Max Wall Balls (14/10) (10'/9')

  • Partner Must Hold KBs (53s/35s) in Farmer Hold While Wall Balls are Completed

Training notes:

  • Stagger group starting points to ensure all groups can use sleds.
  • Run together, split the rest.

Clean-up — 55:00-60:00

Todd Nief

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