5/31/13

Rest day....

A little restorative you this morning..
http://www.youtube.com/watch?v=nj6r1-AncjA

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

5/30/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BBB.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be PT in between BBB sets.  It all adds up to good though in the end.  Congratulations to FILA and CPOW for getting wrestling on the short list for the 2020 Olympics.. Still some heavy lifting to do.. You can help by following @fila_official on twitter, or "like" the FILA Facebook page.  In the meantime let's train for the finals!!

3-5 rounds
Take rest as needed in between sets.  Do not exceed 2 minutes.

20 spins 10L/10R
5 bbb burpees
20 hammer curls
5 bbb burpees
20 snapdowns
5 bbb burpees
20 jump squats
5 bbb burpees
20 donut swings
5 bbb burpees

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

5//29/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT some High Intensity Interval Training circuit style.  Short bursts but effective sets to mimic game like conditions.  Stops and starts, explosive movements, quick reactions, etc.. So get your timer, plan your exercises and HIIT it..

30 seconds on 10 seconds off

Ropes
Goblet Thruster
Swings
Ab Wheel
Clubbell Halo
TRX Row
 

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

5/28/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix several different movements into one rep.  Very similar to Saturday, but only with 1 kettlebell, and this set will be timed.  Also, there will be a conditioning element as well.  Press, front squat, Cossack squat, and lunge make up 1 rep for the first sequence.  Swing, Hi Pull, Clean, and Jerk make up the 2nd sequence.  Continuous for 45 seconds

5 Rounds

45 seconds left / 45 seconds right

Shoulder Press - Front squat - Cossack squat - Lunge

45 seconds of body weight conditioning

Swing - Hi Pull - Clean - Jerk

45 seconds of body weight conditioning

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

FIST Herbert Hammer

 Today's workout video link

FIST Herbert Hammer

5/27/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to honor the sacrifice of the men and women who represent our country in the Olympic Games in wrestling.  I think that Jay Mohr says it best. http://www.youtube.com/watch?v=s_zZSdc6eI0

Although I came to wrestling late in life, it has changed my life in a tremendous way.  I believe that my ice hockey background and desire to train hard to be the best athlete I could be has carried over into the sport of wrestling.  The desire and intensity is something you have inside you.  Grab it.. Use it.. Harness it.. Be Extraordinary..

The first time I stepped onto a mat I was 31.  My son was 5 or 6 and one of the rec kids didn't have a match, so I volunteered to wrestle a 220 pound 14 year old.  How is that fair?.. A grown man against a kid. #1 I knew next to nothing about wrestling technique, and #2 I was giving up 50 pounds. It was humbling.  After that experience, I was hooked.  I began to try and learn as much about how to train as possible.  I knew that I wouldn't be able to help much with the technique, but I KNEW that I could help these kids get into the best physical shape possible.  This has been the difference for many kids and adults that I train.  Tell yourself you can, and you will.

Today's workout comes from :

Jake Herbert

• Olympic Qualifier – 2012 London Olympics
• World Silver Medalist
• Pan American Champion
• USA Freestyle Wrestler of the Year
• Dave Shultz Memorial Champion
• New York AC International Champion
• Hargobind International Champion

• Hodge Trophy Winner
• 2X NCAA Champion
• 4X NCAA All-American
• 3X Big Ten Champion
• 149-4 Career Record (5th Best % NCAA History)

Get a 2 tires.. Go to a field.. Put the tires on 50 yard line.. Flip the tire #1.. Sprint to tire #2.. Flip it.. Sprint back to tire #1.. flip it.. repeat until each tire is in the opposite end zones and you are sprinting 100 yards..

If you only have 1 tire or don't have a tire.. Improvise.. push yourself today.. Remember the sacrifice of someone in your life.. Get it done!!

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

5/26/13

SEAL Sunday #42... 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..

5/25/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength training sessions.  We are going to work to posterior chain and core.  4 count movement + lower back and ab work. 

*** The four count movement will be Suitcase dead lift + Double Dead Clean + Double Front Squat + Double Jerk = 1 Rep ***

3-5 rounds
5 - 4 count movments
5 - ab wheel
5 - back extensions
5 - leg lifts

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

5/24/13

Rest Day.. Enjoy..

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

5/23/13

Happy Birthday to our CFO and COO Susie Fitzgerald!! 43 Birthday Burpees!! She is the person behind the scenes that makes everything go.. The boys and I would be lost without her.  We are supremely blessed.

Warmup with joint mobility, dynamic movement, and foam roller.

43 Burpees

5 rounds

10 tuck jumps
20 Push ups
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/22/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity. 

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

5/21/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 1 minute on 10 second off circuit.  The work set is going to be a challenge, long sets to build endurance and mental toughness.  If you don't have a pair of kettlebells, dumbells will be fine to use.  Get after it..

3 Rounds
1 minute on / 10 seconds off

Sumo / Hi-pull
Box jump or step ups
Double jerks
Sit outs
Double front squat

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

5/20/13

Warmup with joint mobility, dynamic movement, and foam roller.  1st off 18 Birthday Burpees for Mike Oxley. Today we are going to hit the streets with our BBB.  Simple workout today.  5 BBB exercises of 50 reps each, and 4 1/4 mile runs with the bag on your shoulders.  We are going for a benchmark time of under 2:15 - 2:30 (carrying an extra 26 pounds) per 1/4 mile.  I think that this is attainable.  This is a great conditioning training session, and the bag exercises break up the running.  If you don't have a bag, use a plate in a back pack. Be creative.

50 BBB jump squats
Run 1/4 mile or 400m
50 BBB spins (25L / 25R)
Run 1/4 mile or 400m
50 Hi-pulls
Run 1/4 mile or 400m
50 Snap downs
Run 1/4 mile or 400m
50 Presses

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

5/19/13

SEAL Sunday #41... 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...

5/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 5 exercises and do 100 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

100 reps of each.. Take rest as needed

Goblet Squats
Swings
Presses
Flutter Kicks
Kettlebell Cleans

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

5/17/13

Rest Day..  Enjoy..

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

5/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do grab bag workout.  Put several different body weight, kettlebell, barbell, etc.. exercises into a bag and have your team pick one out.  Figure out if you are going to  do reps or time, and there you have a training session.  It is a fun way for the group to have some input into what they are doing, but the mad scientist always decides what ingredients go into the formula..  So choose your exercises wisely.

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

5/15/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

5/14/13

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to hit the plates.  Just 1 Olympic plate, and a jump rope.  Climb the ladder ascending in reps as you go.  Several rounds and very little rest give you a muscle and cardio pump.  This is another great game conditions simulation.  Executing when you're tired.  The well conditioned athlete always will..


5 rounds w/ plate

5 OH squats
10 Snatch
15 Pullovers
20 Axe choppers 10L/10R
25 Clean and press

50 jump rope skips or Jumping Jacks

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

5/13/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some sandbag, body weight, and kettlebell training.  Nice mix to get the blood going.  Short reps and long timed sets to mimic competition conditions.  3 mini 8 minute amrap sets.

8 minutes each set amrap for each set

Set 1
5 sandbag cleans
5 pull ups
5 ab wheel
10 swings

Set 2
5 sandbag rows
5 chain back extensions
5 chain push ups
10 swings

Set 3
5 sandbag jerks
5 box jumps
5 plank mule kicks L/R
10 swings

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

5/12/13

SEAL Sunday #40... 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...

5/11/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a body weight blast tabata style.  Choose 5 or 6 body weight exercises and perform 8 sets of 20 seconds of work followed by 10 seconds of rest.  By the final set, you will be sweaty and huffing and puffing.  The tabata go is an all out go.. Push to get the most reps possible in each 20 second interval. It is essentially a sprint.  Maximum effort for each set.

20 seconds on / 10 seconds off

Ice Skaters
Burpee tuck jumps
Plank up downs / Plank jumping jacks
Push ups
Squats / squat thrusts
Assorted Abs

Max pull ups finisher

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

5/10/13

18 x 2 = 36 Birthday Burpees..  After that hit some recuperative yoga..  http://www.youtube.com/watch?v=_L6vJvLefZg

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

5/9/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Body Bag with some sled pushes and running.  Should be fun.  We'll get our heart rates up, and attack our grips to make friends with fatigue.

 5 rounds

25 yd sled push
5 BBB burpees
10 presses
20 snap downs
30 spins
40 hi-pulls
50 squats w/ bag on your shoulders
25 yd sprint

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

5/8/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school barbell workout with several twists to make it a bit more fun.  Low reps, challenging weight, and a lot of sets.  Great to do with a partner in a you go, I go format.  Take rest as needed.  Focus on form and a good partner should help push you.  We are gonna hit some Bulgarian Split Squats among others.. Check out the link below..
http://www.youtube.com/watch?v=EpCPMQZXuLM


6 sets of 3-5 of each

Bulgarian split squats / power skips
Romanian dead lifts / medicine ball smash
Barbell Row / Clubbell pull over
Turkish get ups

Cool down, have a nice day...  El Rey always.. Prayers for John and VCI.. Hail the return of John to work!!

5/7/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train some HIIT circuits. Yesterday was a straight up endurance test.  Long sets of high volume work, today we are going to shorten up the length of time and try and cram as much volume into the allotted time as possible. 

6 exercises for 6 rounds

20 seconds of work / 10 seconds of rest

Airdyne Bike
Dips
TRX pistol squats
Medicine ball jump shots
Double bent over row
Perfect push ups

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

5/6/13

Warm up with joint mobility, dynamic movement, and foam roller.  On this day in 1937 in Lakehurst, NJ the zeppelin The Hindenburg exploded.  Also, and more importantly, Anthony W. Fitzgerald was born without whom this blog would not be possible.  So we honor the repose of his soul today with our workout.  He would've been 76 today. Complete each exercises rep range before you move on to the next one.  Rope climbs and box jumps are combined.


76 Burpees
7 rope climbs / 6 box jumps
76 two handed swings
76 presses (38L / 38R)
76 Sit Ups
76 Sledge smashes (38L / 38R)
76 Air squats

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

5/5/13

SEAL Sunday #39... 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..

5/4/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and kettlebells.

EL D Card Flip

Clubs : Atomic High Pulls
Spades : Seal Push Ups
Hearts : Goblet Squats
Diamonds : Kettlebell Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

5/3/13

Yoga...  Nice easy stretch and bend for those of us who are stiff..

http://www.youtube.com/watch?v=nj6r1-AncjA

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

5/2/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BBB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

5/1/13

Warmup with joint mobility, dynamic movement, and foam roller.  Just for a refresher, check out these two links on foam rolling and joint mobility http://www.youtube.com/watch?v=YjRfHkT0dj0
and http://www.youtube.com/watch?v=gb6alw-gBIg .  Today we are going to be hitting the sled, pull up bar, sand bag, and barbells in a strongman day.

3-5 Rounds

1 sled push
1 sled pull
6 pull ups
8 barbell rows
10 sand bag good mornings
12 sandbag zecher squats
14 barbell military press

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