4/30/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 swings

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

4/29/13

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a body weight blast workout.  Timed intervals with very little rest in between sets.  This kind of HIIT training is a sneaky way to build up your conditioning for "game time" conditions whether it be on the wrestling mat, football field, or field hockey field.  Remember, don't sacrifice form for reps.  Quality always..  I am going to use a tabata format time wise, but the rounds will be extended.


20 seconds on / 10 seconds off
8 rounds

Chest to bar
Dips
Perfect Push Ups
Step Ups
Back Extensions
Medicine ball smash
Ropes
Split jumps

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

4/28/13

SEAL Sunday #38... 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, VCI, and BJC..

4/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 5x5 combos.  Uppers and lowers.  Old school steel super set style.  Great strength circuit.

5 sets of 5 reps

Uppers

Barbell Row / Kettlebell Pullover
Chest Press / Perfect Push ups

Lowers

Kettlebell Front Squat / SCDL
Kettlebell Lunge / Plank Donkey Kick

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

4/26/13

Rest day... Enjoy..

El Rey always...  Prayers for John, VCI, and BJC..

4/25/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a combo training session.  Conditioning today with a sprinkle of strength.  Gotta throw some strength in there because its more fun than just straight conditioning.. :-)  We are going to mix up some body weight, barbell plates, and kettlebells into a great full body training session. Use moderate weights because we are going to do some serious volume.

5 rounds
Take rest as needed in between rounds 

1 minute left clean and jerk
1 minute right clean and jerk
10 OH plate squats
20 full sit ups
10 sit outs 5L/5R
1 minute left snatch
1 minute right snatch

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

4/24/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we we are going to focus on strength and explosiveness.  Great combo exercise circuit.  You will work grip strength, core stability, balance, agility, and flexibility.  Pretty full training session.  So let's get after it.

8 rounds
Take rest as needed

25 yd farmers walk
8 SCDL
8 box jump
8 chin ups
8 ab wheel
25 yd see saw press

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

4/23/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BBB circuit with some jump rope.  If you aren't familiar with the Bulgarian Body Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BBB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 squats
20 hi-pulls
20 push ups (hands on the bag) 

1 minute jump rope

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

4/22/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the sled.  Pushing and pulling along with some body weight and kettlebell movements. Plus a few FIST twists.. This is a great strength and endurance builder.  If you don't have a sled, you can bear crawl, frog hop or sprint. Just what every growing boy needs..

7 rounds

25 yd sled push
25 yd sled pull
7 double dead cleans
7 double jerks
7 double thrusters
7 push ups
7 sit ups

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

4/21/13

SEAL Sunday #37... 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, VCI, and BJC..

4/20/13

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

4/19/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work on restoring and rejuvenating our joints and muscles.  This is a very low impact yoga class, but after the hard week, it is welcomed.

http://www.doyogawithme.com/content/oceanside-restorative-yoga

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

4/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Time to Embrace the Grind..  Body Bag and Barbell combos today.  Each Barbell movement will be coupled with a series of Body Bag movements.  The Barbell movements will be short reps.  Power cleans, Jerks, and power snatch. Moderate weight as we will be doing several sets.

Round 1

5 sets of 5 reps power cleans
5 sets of 10 hammer curls and 10 BBB hang cleans

Round 2

5 sets of 5 reps jerks
5 sets of 10 presses and spins

Round 3
5 sets of 5 reps power snatch
5 sets of 10 snap downs and good mornings

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

4/17/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use just body weight.  Once you can move your own weight around and strengthen you muscle and joint stabilizers weight training becomes even more effective.  Of course, there may be climbing ropes, a sledge hammer and a tire involved just for fun.. This is an example of the fun stuff you can do with a tire.. http://www.youtube.com/watch?v=G4X0Ay6UxD4&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=59

5 Rounds

20 sledge smashes
2 tires tosses
1 rope climb
20 push ups
20 jump squats
20 plank donkey kicks
20 sit ups

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

4/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Kettlebell strength and conditioning day.  Cotter crusher. 1 minute on / 1 minute off, in a you go I go format.  Try and increase your weight as your sets progress.  This is an incredibly challenging workout.  It attacks you mentally as well as physically.  Get after it today.

1 minute on 1 minute off for 9 rounds of each movement (completion of all 3 movements = 1 round)

double swings
double suitcase lunge
double press

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

4/15/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school 5x5 strength barbell workout.  Uppers and lowers.  This is my tweaked version of a training that I had to do in college with our strength coach.  Make each rep count and push yourself.  Also, we have 50 birthday burpees to do for FIST Family member TK Sr.!!!

5 sets of 5 reps of each

Hex bar dead lift/ shoulder shrug/chin up
Back squat/atomic high pull/body weight Cossack squat
Chest press/perfect push up handles/trx chest flyes

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

4/14/13

SEAL Sunday #36... 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, VCI, and BJC..

4/13/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train in 5 minute periods.  These mini sessions are 3-4 exercises done in short reps for a predetermined time.  In our case today, 5 minutes.  Rest 1 minute in between periods.  We are going to utilize barbells, body weight, and kettlebells.  You can utilize what ever you have handy, even if its just body weight.  Where there is a will, there is a way.  Get 'er done today!!

5 minute periods / 1 minute rest

5L / 5R barbell push press 
10 barbell row
10 full body crunch

5L / 5R step ups
20 shuffle steps
5 SCDL

8 ab wheel
20 mountain climber
10 swing

5L / 5R clubbell torch press
5L / 5R halo
5L / 5R clubbell snatch

20 flutter kicks
20 crunch
20 back extensions 

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

4/12/13

Rest day... Enjoy..

Prayers for John, VCI, and BJC

4/11/13

Warmup with joint mobility, dynamic movement, and foam roller.  3-5-7 single arm kettlebell strength circuit today.  All you need is a few kettlebells, your own body weight, and a jump rope.  If you aren't proficient at jumping rope, jumping jacks are a good substitute.  Try and couple your exercises to be push/pull movements, and make sure you focus on full range of motion to enhance your flexibility.

3 rounds
rest 1-3 minutes in between rounds

3 heavy - 5 medium - 7 light

front squats
plank donkey kicks
cleans
press
hi-pulls
clap push ups
50 jump rope skips

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

4/10/13

Warmup with joint mobility, dynamic movement, and foam roller.  BBB, body weight, and kettlebell combos today.  Nice push/pull go.  Remember the body bag can be brutal on the grip, so make sure you are focusing on form.  Get out and enjoy this beautiful weather, it is surely going to change..

7 rounds

10 spins
5 chin ups
10 hand to hand swings
10 back extensions w/bag or good mornings w/ bag
10 snap downs
5 push ups on the bag

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

4/9/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to get outside and continue to enjoy the great spring weather.  Great strength and conditioning go today to get into the swing of spring.  1st rope climb of the spring was tough yesterday.. That will be a priority during the warmer months.  Get your warmup done, and hit it...

5 rounds

Run 100m
20 swings
20 push ups
20 lunge
20 figure 8 static hold
20 snatch

Finish up with some abs, pull ups, and rope climbs

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

4/8/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a you go, I go strength circuit.  We will encapsulate all movements into one modified "man maker" rep.  This is a great push/pull complex.  We will throw in some sandbag lifts as well at the end just to change it up a bit as well.

5 sets of 5 reps

1 double bent over row + 1 double dead clean + 1 double front squat + 1 double push press = 1 rep

5 rounds of 5 reps
sandbag zercher squat
sandbag shoulder
sand bag giant steps

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

4/7/12

SEAL Sunday #35... 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...

4/6/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT training tabata style.  We are going to use an Olympic plate to do a plate workout.  The tabata protocol really forces you to go all out for the 20 second work interval.  By the last set, you should be struggling to rip out those reps.. This is a full body conditioning go, so get good and warmed up and HIIT it today!!

20 seconds on / 10 seconds off for 8 sets

Axe Choppers L/R
Clean and Press
Curls and Tricep Extensions
Squats
Halos L/R
Bent Over Rows

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

4/5/13

Rest Day... Enjoy..

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

4/4/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the "Sweet 16".  FIST family member Nick turns 16 today, and so in his honor we will do the FIST Sweet 16 workout.  It consists of 16 kettlebell and body weight exercises.  This is going to be a full body strength and conditioning training session.  So get good and warmed up and get 'er done today.


Sweet 16
16 reps of each exercise

Burpees +1
Lunge L
Lunge R
Snatch L
Snatch R
Atomic hi-pull
Seal push ups
Clean and Front Squat L
Clean and Front Squat R
2 Handed swing
Full Sit Up
Clean and Jerk L
Clean and Jerk R
Tuck Jump
Squat Thrust Hi-Pull L
Squat Thrust Hi-Pull R 

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

4/3/13

Yoga with Melissa.. Restore....

http://www.doyogawithme.com/content/oceanside-restorative-yoga

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

4/2/13

Warmup with joint mobility, dynamic movement, and foam roller.  52 Birthday Burpees start off the day today.  Then after we are warmed up, back to basics. 2 minute drills with a single kettlebell.  I like going back to the 2 minute drill workout to keep working technique and also it is a great conditioning workout.

2 minutes per round 30 seconds rest for 2 rounds

 swings
presses (5 reps per side for 2 minutes)
hi pull catch / goblet squat
cleans
windmills

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

4/1/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work of some the Easter feast.. Simple body weight and sandbag training session.  If you don;t have a sandbag, you can use a dumbell or kettlebell.  Nice mix of strength and conditioning.  I have really been hitting the jump rope a lot due to an ankle injury.  It has really helped in the rehab process, so more jump rope today..

10 rounds

1 minute jump rope
5 dead hang pull ups
10 sand bag shoulder squats 5L/5R
10 sand bag dead clean and press

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