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..

2/22/13

Yoga with Melissa... Good way to start the day..

http://www.youtube.com/watch?v=ozd5KKv15sE

Namaste...  El Rey always..  Prayers for John and VCI..

2/21/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the BBB in a series of tabata timed sets.  I find that tabata really brings you into a "game like" training setting.  Lots of stops and starts, all out effort until the buzzer, and short recovery time.  So get warmed up and lets get after it.

8 sets of
20 seconds on / 10 seconds off

BBB Spins
BBB Upright row
BBB Snatch
BBB Lunge
BBB Snapdown
BBB Presses

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

12/20/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we going to go old school and sling some barbell steel.  Load up the squat rack and hit it..  This is a great workout to do with a partner. We are going to take a traditional body building movement and tweak it FIST style.  Take rest as needed in between sets.  Get quality reps, not hurried ones.

5 sets of 6-8 reps

Barbell Squats / box jumps
Barbell Jerks / plate upright row
Bent over row / kettlebell pull over
Chain back extensions / medicine ball smash

Timed plate static hold squats and overhead holds

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

2/19/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use strictly body weight in our training session.  This is a great conditioning workout and a great mental test.  It is 100s.  Choose several body weight movements, and do 100 reps before you move on to the next movement.  Focus on quality reps, by the time you're getting close to that 100th rep you may be losing form and focus.  Don't.. Form and Focus..


Do NOT move on to the next exercise until you have completed 100 reps.
Take rest as needed..

Sit outs 50L/50R
Squats
Squat thrusts
Walk outs
Crunch
Mountain climbers

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

2/18/13

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.  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 instead. Try and do this with as little rest as possible.

10 rounds

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

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

2/17/13

SEAL Sunday #30... 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...

2/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Barbell row
Box jumps
Dips
Ab wheel
Double kettlebell press

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

2/15/13

Rest Day... Back to the grind tomorrow..

Have a nice day..   El Rey always..  Prayers for John and VCI..

2/14/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today's training is all about love.. Since we love to train, we have covered one base.  Pick 7 exercises that you love to do today (or don't mind so much).  14 reps of each for 7 rounds with as little rest as possible in between.  It is our St Valentine's day circuit.  Great endurance and strength.  Since I love kettlebells and the body bag, I am going to train with both today.

7 rounds of 14 reps

2 hand swings
BBB spins 7R / 7L
BBB Hammer curls
Kettlebell sumo squat / upright row
Kettlebell figure 8 static hold 7L / 7R
BBB Snapdown
BBB Pushups

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

12/13/13

Yoga today with Katie.. Great sweat and energizing!!

http://www.youtube.com/watch?v=4b9nI7qs82k

Namaste..  El Rey always..   Prayers for John and VCI..

2/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do the FIST version of the crossfit Bear workout.  We use kettlebells in lieu of barbells.  Believe me it is just as taxing.  There are several movements involved in this training session that focus on mobility, stability, balance, endurance as well as strength.  Below is a link to a quick visual of today's training session.

http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=86

1 kettlebell 

5 rounds of 7 reps per arm all done in succession:

Swing, Clean, Front Squat, Snatch, Over head squat = 1 rep

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

2/11/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a body weight training session.  It is going to be in a ladder format.  Each exercise is performed 10 times, then 9, then 8 etc.. It is a great way to bang out a quick training session and still get a great sweat.

10-9-8-7-6-5-4-3-2-1

Burpees
Sit ups

Sit outs
Dips
Back Extensions
Jump Squats
Pull ups
Jump rope double unders
Hip lifts L
Hip lifts R

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

2/10/13

SEAL Sunday #29... 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...

2/9/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today begin with digging out if you live in the Northeast from the snowstorm that we just had.  By then you will be good and warmed up for the rest of the training session.  Just a simple strength and conditioning circuit.

25 minutes amrap

5 barbell hang cleans or double kettlebell cleans
10 BBB jump squats
5 dead lifts
10 BBB spins
10 ab wheel

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

2/8/13

Rest Day... Snow training tomorrow!!

Have a great day!!  El Rey always...  Prayers for John and VCI..

2/7/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
Kettlebell any hows (moderate weight)
Crossfit 2 handed swing

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

2/6/13

Yoga... Hips, Hamstrings, and Lower Back.. Posterior chain restoration..

http://www.youtube.com/watch?v=PojgMEUIy-4

Namaste...  El Rey always..  Prayers for John and VCI...

2/5/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5-4-3-2-1 strength workout.  Just 3 exercises, but a lot of bang for your buck.  It will hit the whole body.  This is a great compliment to the endurance training session from yesterday.  Make sure that you use moderately challenging weight here.  Not too easy.. Not too hard..

3 Rounds
each exercise is done for 5-4-3-2-1 reps

Clean and Jerk
Dips
Pull ups

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

 

2/4/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to train with the BBB.  An old school workout.  One of the originals.  The Jim Gruenwald 1000.  It is a brutal test of endurance, grip strength and mental toughness.  Each exercise is done to the rep range.

Reps
40-30-20-10

Spins (20L/20R, 15L/15R, 10L/10R, 5L/5R)
Snap downs
Good mornings bends
Torso twist
Jump squats
Shoulder press
Hammer curls
Push ups (hands on the bag or bag on your back)
Upright rows
Sit ups

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

2/3/13

SEAL Sunday #28... 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...

2/2/13

Warm up with joint mobility, dynamic movement, and foam roller...  Today is Ground Hog day.. Great way to start will be with a killer strength training session.  3 movements. Dead lifts, squats and burpees. This will certainly wake up your central nervous system and posterior chain.  You can use kettlebells, dumbells or barbells for this training session.

3 Rounds

15-10-5 reps
Dead lifts
Burpees
Squats

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

  

2/1/13

Rest Day..

Enjoy... El Rey always... Prayers for John and VCI..