Author Archives: Keith Riel

Fitness 1) OHS: work up to moderate 3 over 5 sets 2a) Pull up negatives x 4-6 2b) Bent over BB row x 5-8 Rest 2 minutes between sets Tabata: air squats Performance 1) Snatch balance: work up to heavy single over 7 sets 4 sets: 2a) Pull up negatives x 4-6 2b) Bent over BB row x 5-8 Rest 2 minutes between sets Tabata: air squats Sport Rest day

Fitness 5 minute clock x 4 400 m row 250 m run AMRAP DU Rest 5 minutes between sets Compare to Feb.28.2014 Results Performance 5 minute clock x 4 500 m row 400 m run AMRAP DU Rest 5 minutes between sets Compare to Feb.28.2014 Results Sport 5-5-5-5-5 HBBS 3 x 10 alternating pistols For time: 21-15-9 Airdyne (cals) T2B 1 heavy sand bag carry between sets 100′

Fitness and Performance Increasing loads over last week 4 sets: Strict shoulder press x 3-5 3 sets: DB reverse fly’s  x 8’s (W-T-Y) 3 sets: Roving plank lateral sand bag drags x 10 (5 count) EMOM x 10 3 burpees 6 wall balls (increase your target height or weight) Sport 5 sets: 1a) Snatch high pull (from power position) x 3 @85-100% 1b) Pendlay row x 3 (5 sec eccentric) EMOM x 10 3 Strict CTB 3 Strict ring dips

All levels “Bagliore burn” 3 rounds for time: 9 Burpee pull ups 7 Power cleans @135/85 78 air squats Modification will be given based on experience