Author Archives: Keith Riel

Fitness Back Squats 10-10-8 @40-50% 6-6-6 @60% (pause at bottom) 10 minute AMRAP 15 wall balls 10 calorie row Performance Back Squats 10-10-8 @40-50% 6-6-6 @65% (pause at bottom) 10 minute AMRAP 15 DB Thrusters 30 DU Sport Back Squats 8-6-4-2 + max reps @70% max reps = keep performing reps until you need 3+ seconds standing before next rep 10 minute AMRAP 3-6-9-12-15-18 etc… DL @155/105 HSPU

Focus for Jan 20 2014 – Jan 25 2014 This week is January’s largest volume…be prepared for lots of reps and a little bit of DOM’s. Mobility, recovery and sleep should be high priority, if you need some help please ask. Workouts will include some hypertrophy training. Fitness Close grip bench press 12-10-8-8-8 TRX triceps extension 3 sets x 12 Flutter kicks 2 sets x 50 3 minute clock x 4 sets 3 sets of: 6 step ups 10 TRX Rows with time remaining AMRAP burpees Rest 60 seconds Performance Floor press 12-10-8-8-8 RIng dips 3 sets x 3-6 Strict K2E 2 sets x 6-10 3 minute clock x 4 sets 3 sets of: 3 strict pull ups 6 box jumps/step down with time remaining AMRAP burpees Rest 60 seconds Focus for Jan 20 2014 – Jan 25 2014 This week we continue to build volume. Recovery, sleep, mobility and…

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Fitness and Performance For times: 500 m row 15 KB swings 30 DU Rest 3 minutes 1000 m row 30 KB swings 60 DU Rest 3 minutes 1500 m row 50 KB swings 100 DU Sport AMRAP 12 minutes 30 Burpees 30 thrusters @95/65 20 Burpees 20 thrusters @135/85 10 Burpees 10 thrusters @155/105 If you complete all reps start back at the beginning Rest 30 minutes to 2 hours then… Row 1500m 90% Rest 5 minutes Row 1500m 95% compare efforts from last week  

Fitness 10-15 work up to today’s heavy push press 3 sets for reps 60 seconds of rotational lunge sand bag clean 60 seconds of sand bag shoulder to shoulder press 60 seconds of burpees 60 seconds of rest Performance 10-15 work up to today’s heavy push press 3 sets for reps 60 seconds of power cleans 95/65 60 seconds of STOH 95/65 60 seconds of burpees 60 seconds of rest Use the same load for all movements Sport “Full Thacker warmup” 2-2-2-2-2 Snatch 10 minute AMRAP 30 DU 15 power snatch 75/55