9/30/12

SEAL Sunday #14... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter. 

Cool down, have a nice day..                                                                El Rey always..

Wrestling Conditioning Workout

9/29/12

Warm up today with joint mobility and dynamic movement.  Today we are going to do a mystery workout.. You want to know what is in store at FIST today?  You gotta show up to train!!

Cool down, have a nice day..                                          El Rey always...

9/28/12

Rest...

El Rey always..

9/27/12

Warm up with joint mobility and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

Cool down, have a nice day..                                                             El Rey always..

9/26/12

Yoga with Esther... Check out her site.. or you tube channel. Lots of free stuff. This is a heart opening class.. Great for the upper back and shoulders.. Some nice hamstring and quad stretches as well..

http://www.ekhartyoga.com/video/0_iukx1t2c

Namaste..                                                                                               El Rey always..

9/25/12

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is push ups.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

3 Rounds

22-18-14-10-6-2-6-10-14-18-22

2 handed swings
push ups

Cool down, have a nice day..                                                           El Rey always..

 






9/24/12

Warm up with joint mobility and dynamic movement.  Today we are going to do a Special Operations Force candidate or SOF workout from www.sealfit.com .  It was just too crazy to pass up on today.  All it requires is a clock and a 1/4 mile track.  This is a tremendous conditioning workout.  It will definitely push you, so get a good sweat going and hit it.

Tabata = 20 seconds of work / 10 seconds of rest for 8 rounds

Tabata Burpee
Run 400m
Tabata air squats
Run 400m
Tabata 4-count mountain climbers
Run 400m
Tabata sit ups
Run 400m

No Rest

Cool down, have a nice day..                                                     El Rey always...
 

9/23/12

SEAL Sunday #13... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter. 

Cool down, have a nice day..                                                           El Rey Always..

So pumped to be a part of the Underground Strength Nation!!!

Wrestling Strength Circuit

9/22/12

Warm up with joint mobility and dynamic movement.  Today we are going to hit the EL Diablo 6 round workout.  It is a challenging full body go.  EL D constantly changes the movements, and today, this is what his devious little mind has returned.

6 rounds w/ alrap (as little rest as possible)

66 FULL jumping jacks
6 HEAVY SCDL
6 Kettlebell dips
6 Goblet squat
6 HEAVY swings
6 Hi-Pull catch (moderate)

Cool down, have a nice day...                                                    El Rey always..

9/21/12

Rest day..

El Rey always...

9/20/12

Warm up with joint mobility and dynamic movement.  Body bag day today.  I have said it before and I will say it again, the Bulgarian body bag is a tremendous tool.  It is especially helpful for anyone who participates in any type of grappling.  Wrestlers, Judokas, or Brazilian jiu-jitsu players as well as everyday people all can benefit from training with the BBB.  Grip, core, endurance, conditioning , explosiveness, and strength are all contained in a 26 or 37 pound piece of leather.  Check it out at www.suples.com for more info.


10 sets of 20 reps

Spins 10L/10R
Hammer curls
Presses
Push ups
Good mornings

Cool down, have a nice day..                                                        El Rey always..

9/19/12

Yoga with Esther.. Hips and Hamstrings
http://www.ekhartyoga.com/video/0_9rfvvl03

Namaste..                                     El Rey always..

9/18/12

Warm up with joint mobility and dynamic movement.  Today we are going to focus on ballistics.. Not the science the movements, i.e. snatches and clean and jerks.  The benefits of these exercises are that they promote explosive power, increased shoulder and hip mobility, and tremendous cardiovascular conditioning.  Focus on alignment and form.

LC C&J
21 reps L/R
5 dead snatch L/R
30 seconds snatch

LC C&J
15 reps L/R
5 dead snatch L/R
30 seconds snatch

LC C&J
9 reps L/R
5 dead snatch L/R
30 seconds snatch

Cool down, have a nice day..                                                       El Rey always..

9/17/12

Warm up with joint mobility and dynamic movement.  Simple circuit today. Try and make each round count, also take rest as needed. Focus on form and quality reps as opposed to speed.  Get it done, 1 rep at a time.

10 rounds

1 minute airdyne or row
10 medicine ball smashes
10 barbell squats (moderate)
10 ab wheel
10 1 arm bent over row 5L/5R (heavy)

Cool down, have a nice day..                                                         El Rey always..
 

9/16/12

SEAL Sunday #12... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter. 

Cool down, have a nice day...                                           El Rey always..

9/15/12

Warm up with joint mobility and dynamic movement.  Hero workout out today to honor the fallen.  Their sacrifice to protect the freedom that we so often take for granted must be honored.  This the one way I know how.  Push yourself through this today.  Remember, reflect, and respect.

Max rounds in 20 minutes

10 2 handed swings (crossfit style)
10 Double jerks
10 Full body crunch
10 Kettlebell jump squats

Cool down, have a nice day..                                                                El Rey always..

9/14/12

Rest..

El Rey always..

9/13/12

Warm up with joint mobility and dynamic movement.  Today we are going to do a workout we haven't done in a while.  The grab bag. Place 10-15 cards in a bag, and pick out each exercise as you go.  Have a set amount of predetermined reps in place.  For example, our rep count is 30 total. Using 1 kettlebell that is 15 per arm. If you use doubles, keep the rep range 10-15.  We are going to use 1 kettlebell.  Depending on how many exercises you choose, will determine how many sets you do. So write down your list put them in a bag, pick 'em out, and sling some steel.

Cool down, have a nice day...                                                   El Rey always...

9/12/12

Warm up with joint mobility and dynamic movement.  Just going to do some road work.  Run a bit, sprint a bit, hit some hills, and then pull ups, push ups, and rope climbs. Scrap in the wrestling room a bit with G..

Cool down, have a nice day..                                              El Rey always..

Septermber 11 2012

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warm up with joint mobility and dynamic movement. Today we are going to do clubbell / cardio combos.  Each interval is 40 seconds. 20 seconds of clubbell work, immediately followed by a cardio element.  320 seconds in total work 8 sets of alternating exercises.

20 seconds / 20 seconds non stop
1 round = 4 sets of each

pullover squat / burpee
thruster / rope waves
halos / sled push
arm casts / star jumps

Cool down, have a nice day                                                        El Rey always..

9/10/12

Warm up with joint mobility and dynamic movement.  Today we are going to do a 2 exercise workout that involves the whole body.  Turkish get ups and burpees. It is a tremendous exercise for your core stability, coordination, and mobility.  The burpee is an extra just cardio blast.  So, have a good warm up and get ready to go.

5 sets of

5 L / 5 R TGUs
5 Burpees

Cool down, have a nice day..                                        El Rey always..

9/9/12

SEAL Sunday #11... To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer will be SEAL Sunday.  The workouts are actual Navy SEAL "evolutions".  I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html  or http://www.sealfit.com/ to find out more.  Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter.

Cool down, have a nice day...                                                           El Rey always..

9/8/12

Warm up with joint mobility and dynamic movement.  Today we are going to hit the Bulgarian Training Bag.  Still one of my favorite training tools.  Full body go today for time.  You will utilize your fingers to your toes in this workout.

3 rounds of each set

Set 1

15 spins left / 15 spins right
20 snap downs
15 donut swings

Set 2
20 presses
20 upright row
20 push ups

Set 3
20 hammer curls
15 one arm row L/R
20 floor wipers

Set 4
20 jump squats
20 cossack squats
200 m walking lunge

Cool down, have a nice day..                                                         El Rey always..

9/7/12

Rest day..

El Rey always..

9/6/12

Warm up with joint mobility and dynamic movement. Today we are going to hit the entire posterior chain pretty hard.  5 movements make up one rep.  I got this from the head strength and conditioning coach at Kent St.. He designed this "circuit lift" specifically for the wrestling team.  We will be using kettlebells, but this can be done with barbells as well.Take as much rest in between rounds as needed.

10 rounds

5 SCDL
5 Dead Cleans
5 Jerks
5 Front Squats
5 Jerks

Cool down, have a nice day..                                                          El Rey always...

9/5/12

Warm up with joint mobility and dynamic movement.  Simple 20 minute go today.  Try and get as many rounds as possible.  We will utilize body weight, kettlebells, and a jump rope.  You can create any type of circuit you like in this format.  It is a great non-stop way to blast through a workout.

20 minute amrap

5 pull ups
10 sumo squat / upright row
15 swings
20 flutter kicks
50 jump rope skips

Cool down, have a nice day..                                                          El Rey always..

9/4/12

Warm up with joint mobility and dynamic movement.  After several days of pounding on the joints with kettlebells and weights, we are going to do a body weight day.  EL D card flip style.  Simply get a deck of cards pick 4 exercises, and go.  Face cards are 10 reps, aces are 11 reps.  Jokers are 100 reps in a row.. So beware the Joker...  It is a great workout developed by people behind bars.. So get a good warm up and get going!

EL D card flip..

Star jumps
Dive bomb or SEAL push ups
Speed skaters
Sit outs

Joker #1
Air squats
Joker #2
Squat thrusts

Cool down, have a nice day..                                                     El Rey always..

9/3/12

Labor Day.. Also SEAL Monday.. To find out what the workout entails, you must participate.. The workouts are actual Navy SEAL "evolutions".  I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html  or http://www.sealfit.com/ to find out more.  Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter.

Cool down, have a nice day..                                                          El Rey always..

9/2/12

SEAL Sunday #10... To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer will be SEAL Sunday.  The workouts are actual Navy SEAL "evolutions".  I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html  or http://www.sealfit.com/ to find out more.  Or you can follow these groups: @SEALFIT or @NavySEALPTTEST on twitter.

Cool down, have a nice day..                                                              El Rey always...

9/1/12

Warm up with joint mobility and dynamic movement.  Today is going to be a strength day.  Take as much rest as needed in between sets.  It is a simple 4 movement workout.  Dead lifts, push press, weighted pull ups, and OH squats. Warm up really well because you will start at 50% of your max for each.  For example max your dead lift is 200 pounds. Begin at 100 and progress UP in weight and DOWN in reps 120, 140, 160, 180 (80% of your max).

5 sets of each
3-5 reps per set increasing weight
Take rest as needed in between sets

Dead Lifts
Push Press
Weighted pull ups
OH Squats

Cool down, have a nice day..                                                              El Rey always..