12/31/12

Last day of 2012.. It has been an interesting year... I hope your victories outweighed your setbacks.  I look forward to training another year with you!! Thanks for the continued support.  Warm up with joint mobility, dynamic movement, and foam roller. Today is strictly a body weight day..  I am going to use the airdyne as well.

8 rounds (rest 90 seconds after 4 rounds)
2 minutes on the airdyne bike
12 chain push ups
8 box jumps
15 ring rows
15 sit ups

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

12/30/12

SEAL Sunday #23...Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to tackle a workout posted by one of my mentors, Steve Cotter.  For those who don't know who Steve Cotter is, look him up on Google, check him out on You tube, or go to www.ikff.net .  He is a tremendous athlete, teacher, and friend.  His workout calls for 9 sets.  Use the appropriate weights for the work.  As he states in his blog, this is a great workout to do with a partner.

Steve Cotter Crusher*

9 sets continuously

Below is 1 set:

1 minute of work followed by 1 minute of rest

Double Kettlebell Push Press / Rest
Double Kettlebell Front Squat / Rest
Double Kettlebell Swings / Rest

 

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

12/29/12

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:


Goblet squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush

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

12/28/12

Yoga w/ Sandra.. Hips and lower back to coincide with last night's hip and lower back assault..

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

Namaste..

12/27/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do some combos or super sets.  This is like one of my old school college ice hockey workouts, but brought up to speed with what we do at FIST.  Sorry, no bench press and lat pull downs.. (Not that there is anything wrong with them).  Basic but brutal.  Do each set as many time as possible in the allotted time.

3 minute periods

#1
8 barbell row
12 chain push ups
20 flutter kicks

#2
8 double suitcase lunges
10 box jumps
20 flutter kicks

#3
8 SCDL
10 chain back extensions
20 flutter kicks

#4
8 sand bag shoulders
10 sand bag press
20 flutter kicks

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

12/26/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks. Try and do this with as little rest as possible.

10 rounds

1 minute jump rope
20 swings
20 push ups
20 thrusters 10L / 10 R

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

12/25/12

Merry Christmas FIST family!! Enjoy the day with your loved one regardless of beliefs.  Take the time to remember those who can't be with their family today for whatever reason.  Pray for those we have lost, and rejoice in the those who have been born especially El Rey and Lillian.


An encore performance from last year!!

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST.
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always workout hard,
Cool down and have a nice day.."

12/24/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 20 minute go with as many rounds as possible.  I like these because you really can push yourself.  Just you against the clock.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.

20 minutes AMRAP

250m row
5 Barbell squats (w/ your own body weight on the loaded on the bar)
5 Pull ups (use assistance if needed)
10 Barbell push press
10 sledge smashes 5L/5R

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

12/23/12

Happy Birthday Mom!!  Today we are going to perform the 12 days of Christmas with the Bulgarian Body Bag... You perform it like the song.. 1st day 1 Jump squat.. 2nd day 2 Upright row 1 Jump squat.. etc..

On the twelve days of Christmas my true love gave to me..

12 Star jumps
11 Spins per side
10 Shoulder presses
9 Hammer Curls
8 Cossack squats
7 Good morning bends
6 Donut swings
5 BBB Burpess
4 Lunges per side
3 Snap downs
2 Upright Row
1 BBB jump squat

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

12/22/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the best bang for your buck exercises there is, in my opinion.  It is a full body movement.  It combines strength, technique, and conditioning.  Long cycle clean and jerks.  We are going to do them in a 2-4-6-8 format with just one kettlebell.  Use the appropriate kettlebell.   Remember, you are going to 100 reps per arm.

Single kettlebell

2-4-6-8 reps L/R arm
5 sets

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

12/21/12

Rest Day...

Have a nice day..

12/20/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Clubbell Thruster
Dips
Bosu ball push ups
Sumo squat / upright row
Chest to bar

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

12/19/12

Yoga.. Winter preparation..

http://www.youtube.com/watch?v=roeBEk6x5l8

Namaste...                                                                        El Rey always..

12/18/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going back to basics.  Simple 2 minute drills with the a single kettlebell.  Just simply set the timer to work for 2 minutes and rest for 30 seconds.  Pick 5-10 exercises, and then hit it.  It is a full body strength and conditioning workout. 

2 minutes of work
30 seconds rest

single arm swings (1 minute R / 1 minute L)
1 arm row (5L / 5 R alternating for two minutes)
cleans (5L / 5R alternating for two minutes)
tactical lunges
presses (5L / 5R alternating for two minutes)
thrusters (5L / 5R alternating for two minutes)

Repeat

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

12/17/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do a heavy bag work out.  Just a little something different.  If you don't have access to a heavy bag, then you can shadow box with small hand weights or just shadow box.  It is tougher than you think.

6 rounds

2 minutes hitting the heavy bag
20 push ups
15 sit ups
10 squats thrusts
Rest 30-45 seconds

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

12/16/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to suspend SEAL Sunday, but there must be a workout, so here it is below.

http://www.youtube.com/watch?v=cXlouxuZ7Yc&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=25

Plate workout.

10 rounds of 10

Curls
Tricep Extensions
Clean and Jerk
Snatch
Twists (5L / 5R)
Lunges (5L / 5R)
Squats
Axe Choppers (5L / 5R)
Halos (5L / 5R)
Bent Over Row

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

FIST 2012 Montage

Check out 2012.. It was a great year at FIST!!

FIST 2012 Montage

12/15/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a snatch circuit.  Remember to make sure that you focus on form rather than speed.  Also, the snatch is a full body movement that promotes explosive power as well as cardiovascular endurance.  We are only going three rounds, but we are going to hit the entire posterior chain as well as the front of the core (abs).  So, let's hit it.

3 Rounds

15 Snatch R (moderate to heavy)
30 Bicycle crunch
15 Snatch L (moderate to heavy)
30 Cross crunch

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

12/14/12

Restore today.. Lots of volume over the last few days.. Hit this lower back and hips yoga class with Sandra..

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

Namaste..                                          El Rey always..

12/13/12

Yesterday was a tough one, but as they say in the SEALS, "The only easy day was yesterday." So, we forge ahead with today's workout.  Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the whole body is fun strength and conditioning workout.  I have mixed elements of weight lifting, KBs, and body weight to give you a fun full body go.  Let's get going!!

5 rounds

8 hex bar dead lifts
12 2 handed swings (heavy)
5 box jumps

5 rounds

8 double clean and jerk
12 Russian twist
10 sit outs (5L / 5R)

5 rounds

8 double front squat
12 Ukrainian dead lifts (6R / 6L)
5 chain back extensions

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

12/12/12

12/12/12.. Warm up with joint mobility and dynamic movement.  Today we are going to do 12 exercises, 12 reps each for 6 rounds (12 rounds if you dare).  It is going to be a long conditioning workout, so make sure that you are ready to go.  I am going to mix body weight and KB lifts.  Take rest as needed.

6 rounds of 12

12 push ups
12 sit ups
12 2 handed swings
12 body weight squats
12 dips
12 upright row
12 halo 6L/6R
12 press 6L/6R
12 split jump 6L/6R
12 ice skaters 6L/6R
12 mountain climbers
12 snatch 6L/6R

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

12/11/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to a strength circuit. We will also be utilizing the rower and the airdyne bike. It is your basic push / pull go.  If we were going to the gym, you would consider this chest and back day.. We always throw a twist in there though to keep it interesting.


5 rounds

1 minute bike or rower
10 double KB bent over row
10 chain push ups or double KB chest press
5 pull ups
10 medicine ball smashes

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




12/10/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today I am heading down to the dungeon for some Turkish Get Ups.  I am just going to turn on the radio and go.  Around 15 minutes or so, and I should be sufficiently shot.  Hit the heavy bags for 2-3 rounds and call it a day.

15 minutes TGUs (no rest)
3-3minute rounds heavy bag 1 minute rest in between

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

12/9/12

SEAL Sunday #22... 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 @SEALStrongFit on twitter.

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

12/8/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 5x5 strength day.  5 exercises 5 sets of 5 reps for each.  This is a nice old school gym type work out.  If you have a partner, it is even better.  Just alternate sets.  Make sure that you are pushing yourself weight wise.  Moderate to challenging weights.

5 sets of 5 reps for each

Front Squat
Double Dead Clean
Double Jerk
Double Hi-Pull
Single Arm Dead Snatch (5L / 5R)

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

12/7/12

Pearl Harbor Remembrance Day.  Flags at half staff.  Take a moment to remember all of the men and women who serve our country, and our community.  Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Swings, swings, and more swings.  Heavy, medium, and light.  Timed and reps.

Heavy
5 sets of 8 2 handed swings

Medium
5 sets of 12 1 arm swings

Light
2 sets of 3 minutes of 30 second intervals of 1 arm L, 1 arm R, 2 handed swings

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

Wrestling Kettlebell / Body Weight Conditioning Workout

12/6/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is going to be a conditioning workout.  20 minutes of a short circuit, as many rounds as you can.  I love these types of workouts, it is a mental test.  You should be completely spent at the end of the 20 minutes because you have given every ounce of energy you have to get that last rep.  So give everything that you have, its only 20 minutes..

20 minutes amrap

5 thrusters left
5 thrusters right
5 chin ups
10 seal push ups
15 sit ups

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

12/5/12

Yoga.. Definitely feeling wrestling season already :-) .. Good to work out the kinks.. Gotta hit the hips.. 20 minutes and you will feel great..

http://www.ekhartyoga.com/video/0_74ism39a

Namaste..                                                                                        El Rey always..

12/4/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Body Bag.  The Bulgarian Body Bag is a great tool for explosive strength, joint mobility, and endurance.  I find the grip strength element second to none.  We are going to go up and down the ladder with the bag today.

3 rounds

Reps:

10-15-20-15-10

Spins
Presses
Jump Squats
Push ups
Snap downs
Cossack squats

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

12/3/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a good solid strength day.  Simple 3 movement workout.  Make sure that you really hit the roller well.  We are going to do dead lifts, box jumps, and mountain climbers.  Dead lifts are essential for anyone that wants to build strength through the core, develop grip strength, put on muscle mass, and gain power through the hips.  So for explosive athletes, this is a must do.  Proper form is also paramount.

10 sets

Rest 60-90 seconds in between sets

3-5 Dead Lifts
7 box jumps
30 mountain climbers

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

12/2/12

Warm up with joint mobility, dynamic movement, and foam roller. Today, in lieu of SEAL Sunday, we are going to participate in the Dan Falco Memorial BYAA Gator Run.  Dan was a BYAA wrestler for our township, and he tragically passed away when he was just 15.  We honor his memory every year at BYAA Wrestling with our annual Gator Run.  It is 3 miles.  We always add a twist.  Just as Dan would've said, "Go hard or go home." So some of my FIST Family will be joining me, and we will be Team FIST farmers carrying for the 3 miles. Oh, and today is another FIST Family member's birthday.. 37 + 1 burpees..

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

12/1/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 47 + 1 burpees to start. May as well make it an even 50.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for 47 + 1 (48) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  You will do a total of 24 sets on each arm.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
47 sets

single arm snatch
(moderate weight)

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