Author Archives: Keith Riel

Fitness and Performance Teams of 2, alternating full sets 5 rounds each 250 m row Farmer carry from rower to door and back (as heavy as possible) 25 DU (50 SU) Sport 15 minutes: aerobic work 10 minutes: jumping/landing mechanics Hollow rocks Banded good mornings Banded rack release 10 minute AMRAP 5 STOH @115 10 DL @115 15 Box jumps 24/20

Fitness For times 500 m row + 20 Push ups Rest 3 minutes 1000 m row + 15 Push ups Rest 3 minutes 1500 m row + 10 Push ups Keep stroke rate between 22-26, and find the pressure that will allow you to immediately start push ups Performance For times 500 m row + 20 Bench press @40% Rest 3 minutes 1000 m row + 15 Bench press @50% Rest 3 minutes 1500 m row + 10 Bench press @60 % Keep stroke rate between 22-26, and find the pressure that will allow you to immediately start pressing Sport 10 minutes Dead lift technique work Practice cycle times 2 rounds: 5 Push press 115/75 + 10 DL 115/75 + 15 step ups 24/20 Rest 3 minutes 2 rounds: 5 Push jerk 115/75 + 10 DL 115/75+ 15 box jump 24/20 (step down) 30 minutes of mobility

Fitness and Performance 3 sets One arm DB row x 6-8 + TRX reverse fly’s x 9 Rest 60 seconds Russian step ups x 8-10 each Rest 60 seconds Side plank x 20-30 seconds Rest 60 seconds 10 minute AMRAP Start with 100 SU, then repeat 100 SU again at 5 minutes 5 One arm DB snatch right 5 waiter lunges right 5 burpees 5 one arm DB snatch left 5 waiter lunges left 5 burpees Select a DB that is challenging, also allowing full  lock out in waiter lunge…if you fail to maintain full lockout during workout change to a lighter DB…Stability is key here, ego is not! Sport Rest day Spend some quality time with your foam roller, and lacrosse ball. Yoga, swimming, hot tub or a nice mellow walk in nature are recommended.