2/28/13

Warmup with joint mobility, dynamic movement, and foam roller.  Check out Ashley Borden's foam roller routine.. http://www.youtube.com/user/LivestrongWoman?v=khC5J1lkC7s   Not much to explain here today.  EL D's Card Flip Strength and Conditioning.

52 cards
Hearts - Push ups
Spades - Kettlebell Snatch Left
Clubs - Kettlebell Snatch Right
Diamonds - Heavy Sumo Squat
Joker #1 - 100 Gorilla Jacks
Joker #2 - 100 Full Body Crunch

Cool down, have a nice day..   El Rey always..  Prayers for John and VCI...

2/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees

Cool down, have a nice day...  El Rey always..  Prayers for John and VCI...

Wrestling Endurance Circuit

Wrestling Endurance Circuit

2/26/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to focus on the swing and use that for the basis of our training session.  Steve Maxwell goes through how to get through the proper form on the swing.  http://www.youtube.com/watch?v=9aMCIzIVmzc This is a great muscular endurance and fat burning movement.

5 sets

20 2 hand swings
20 high pull / front squats
20 2 hand swings
20 goblet thrusters
20 2 handed swings

Cool down, have a nice day..  El Rey always...  Prayers for John and VCI..

2/25/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today load up the barbell for short reps and long sets.  Heavy, medium, light power cleans with pull ups and dips. This is a link to www.stronglifts.com that details all of the benefits as well as tips for beginners.  Check it out, there is a ton of useful info here:  http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

12 total sets

4 sets of 6 reps light power cleans
5 pull ups
5 dips
4 sets of 4 reps medium power cleans
5 pull ups
5 dips
4 sets of 2 reps heavy power cleans
5 pull ups
5 dips

Take rest as need in between sets..  Form not speed here..

Cool down, have a nice day..   El Rey always..   Prayers for John and VCI..

2/24/13

SEAL Sunday #31... 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..  Prayers for John and VCI..

2/23/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a great strength training workout.  We will utilize 2 kettlebells, or use dumbbells if they are all you have access to for training.  The reps are going to be as strict as possible.  Try not and dip or push press (use a manageable weight). Get a good warmup and get going.

Rep range
30-20-10

See Saw Press
15L/15R, 10L/10R, 5L/5R

Double High Pull
30,20, 10

Goblet Squat
30, 20, 10

Push up
30, 20, 10

Cool down, have a nice day...  El Rey always...  Prayers for John and VCI..