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Todd Nief

[SLSC Training] Week of 26.09.14

Published 2 months ago • 5 min read

MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Kipping Gymnastics Skill Work — 15:00-30:00

A. Take 15 Minutes to Complete 1 of 2 Options:

  1. Practice Kipping Skills
  2. Sets of 4,4,3,3,2 Weighted Pull Ups

Training notes:

  • Build as able on weighted pull ups.
  • Test out with the SLSC Standard test: 20 Sets of 5 unbroken chest to bar pull ups

Upper Body Grinders — 40:00-55:00

B. For Time:

8-14-18

Chest to Bar Pull Ups

Burpees to Target (Pull Up Bar)

Into

18-14-8

Chest to Bar Pull Ups

Wall Balls (20/14) (10'/9')

Training notes:

  • 15 minute time cap.
  • Immediately begin the second couplet after finishing the first, as one continuous workout.
  • Break the c2b into small repeatable sets.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Practice Kipping Skills:

Kip Swings, Toes to Bar, Pull Ups etc.

B. For Time:

8-14-18

Ring Rows

Burpees (No Push Up)

Into

18-14-8

Ring Rows

Wall Balls

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Snatch Technique — 15:00-30:00

A. Take 15 Minutes to Complete 5-6 Sets of:

Squat Snatch + Hang Squat Snatch

Training notes:

  • Build to a moderate heavy weight.
  • Drop under the bar fast!
  • Reach full extension before dropping under the bar.

Snatch Battery — 40:00- 56:00

B. 2 Rounds For Time:

10 Squat Snatches (95/65)

200 Meter Run

5 Wall Walks

200 Meter Run

10 Squat Snatches (95/65)

5 Wall Walks

200 Meter Run

Training notes:

  • 16 minute time cap.
  • Squat snatch weight should be light enough for some touch n go sets.
  • Run pace should be moderate, try to push the wall walks and snatch sets.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete 5-6 Sets of:

Power Snatch + Hang Power Snatch

B. 2 Rounds For Time:

10 Snatches

200 Meter Run

5 Scaled Wall Walks

200 Meter Run

10 Snatches

5 Scaled Wall Walks

200 Meter Run

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

Accumulate 10 Broad Jumps

Accumulate 3-6 Lengths of S/L Hurdle Hops (Each Leg)

4 Sets of 8 DB Goblet Step Downs (Each Leg)

Training notes:

High Turnover Conditioning — 35:00-55:00

B. Every 4 Minutes for 20 Minutes:

1st Set:

50 Double Unders

40 Wall Balls (20/14) (10'/9')

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

2nd Set:

50 Double Unders

30 Wall Balls (20/14) (10'/9')

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

3rd Set:

50 Double Unders

20 Wall Balls (20/14) (10'/9')

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

4th Set:

50 Double Unders

10 Wall Balls (20/14) (10'/9')

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

5th Set, AMRAP:

10 Wall Balls (20/14) (10'/9')

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

Training notes:

  • Goal is to rest 1:00+ each set.
  • Cap the first 4 sets at 3:00. Just do as many bbjo until that time.
  • Do NOT sprint the first couple sets just to try to finish...bad idea. Go at a smooth and comfortable pace, not many will get all the reps listed for the bbjo. Save some energy in the tank for the last Amrap.
  • The test for this cycle will be QF 24.2: 3RFT: 50 Wall Balls 50 BBJO
  • SLSC Standards: Bronze: Sub 10:00 Karen, Silver: 200+ Reps, Gold: 250+ Reps, Platinum: Sub 20 Min

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

Accumulate 10 Broad Jumps

Accumulate 3-6 Lengths of S/L Hops (Each Leg)

4 Sets of 8 DB Goblet Step Downs (Each Leg)

B. Every 4 Minutes for 20 Minutes:

1st Set:

75 Single Unders

40 Wall Balls

10 Burpee Box Jump Overs (No Push Up)

2nd Set:

75 Single Unders

30 Wall Balls

15 Burpee Box Jump Overs (No Push Up)

3rd Set:

75 Single Unders

20 Wall Balls

20 Burpee Box Jump Overs (No Push Up)

4th Set:

50 Double Unders

10 Wall Balls

25 Burpee Box Jump Overs (No Push Up)

5th Set, AMRAP:

10 Wall Balls

5 Burpee Box Jump Overs (No Push Up)

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Partner Intervals — 25:00-55:00

A. For Time:

600 Meter Run

1000 Meter Ski

600 Meter Run

200' Sled Push

600 Meter Run

300' Burpee Broad Jump

600 Meter Run

1000 Meter Row

600 Meter Run

350' Walking Lunges (44/22lb)

Training notes:

  • 35 minute time cap.
  • This is essentially a baby HYROX sim.
  • Good practice for the in House Comp on Sunday!
  • Run together, split the rest.

Clean-up — 55:00-60:00

POWERBUILDING

A1. Back squat

5x3; Across; Rest 1 min

A2. Single-arm DB rows

12,10,8,6,6/side; Short rest b/w arms; Rest 1-3 min

B1. Double KB front squats

5x5; Rest 1 min

  • Elbows down by ribs.

B2. Strict pull-ups

5xAMRAP (-2); 1111 tempo; Rest 1 min

  • Tempo means full pause at top and bottom. Use assistance as necessary to actually hit pause.

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Deadlift Variation — 15:00-30:00

A. Take 15 Minutes to Complete:

3 Sets of 4 Deadlifts

3 Sets of 2 Deadlifts

Training notes:

  • Same weights across each set at each rep count.
  • Deadstop or touch n go are both welcome for the sets. Try to stick to on style with whichever you choose.
  • Deadlift SLSC Standards- Bronze: 1.25x BW, Silver: M: 1.5x BW, Gold: 2x BW, Platinum: 2.5x BW

Classic Crossfit — 40:00-55:00

B. On a 15:00 Clock

21-15-9

Clean and Jerks (95/65)

Assault Bike Calories

  • Gals do 15-12-9 Calories

Rest Until 10:00 Into:

9-6-3

Clean and Jerks (135/95)

9-12-15

Toes to Bar

Training notes:

  • 15 minute time cap.
  • First barbell weight should be light enough to tng reps.
  • Second weight moderate weight probably quick singles or still hang on to tng sets.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

3 Sets of 4 Deadlifts

3 Sets of 2 Deadlifts

B. On a 15:00 Clock

21-15-9

Clean and Jerks

Assault Bike Calories

  • Gals do 15-12-9 Calories

Rest Until 10:00 Into:

9-6-3

Clean Jerks (Increase Weight)

9-12-15

Ab Mat Sit Ups

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

30/24 Calorie Row

30 PVC Over Unders (24"/20")

400 Meter Run

200' Sandbag Carry (150/100)

Training notes:

FITNESS.

A. 30 Minute AMRAP (W/Partner)

24/18 Calorie Row

30 PVC Over Unders

400 Meter Run

200' Sandbag Carry

POWERBUILDING

A1. Deadlift

2,1,2,1,2,1; Waveload; Rest 1 min

A2. Moderate-grip bench press

2,1,2,1,2,1; Waveload; Rest 1-3 min

B. E2min for 20 min:

1st: 5 sandbag squat cleans + 100' DB farmer's walk

2nd: 50' sled push (tough) + 20-40s weighted pronated hang from pull-up bar

  • For sandbag squat cleans, clean to the shoulder then do a squat

SUNDAY

HYROX COMP

Todd Nief

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