9/30/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a simple one.. Make sure you get a good warmup and we're going to hit jump rope and calisthenics.  It is really simple, and effective.. Great sweat and great conditioning.  All body weight on the calisthenics.  Get 'er done..

10 rounds

50 jump rope skips
5 chin ups
10 dips
15 push ups
20 squats
5 ab wheel
20 second airdyne sprint

Cool down, have a nice day.. El Rey always.. 3400 to go..

9/29/13

SEAL Sunday # 58... 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.. 3500 to go..

FIST Pre-Season Strength & Conditioning

9/28/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to break up our workout into periods.  You are going to take 3 movements and do them as many times as possible in the allotted time.  Great 3 prong workout. Strength, endurance, mental toughness.

All periods are 3 minutes
When the period is over run 200m
Rest 1 minute in between sets
2 times through

Period 1
7 swings
8 thrusters (4L/4R)
9 push ups

 Period 2
7 one arm row L
7 one arm row R
8 hi pull L
8 hi pull R

Period 3
10 snatch (5L/5R)
30 scissor kicks

Cool down, have a nice day.. El Rey always.. 3600 to go..

9/27/13

Yoga with Melissa..  This is a great class after a tough week of training..

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

Namaste..  El Rey always.. 3700 to go..

9/26/13

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
Chest to bar
Box jumps
Dips
Ab wheel
Clubbell pull over/squat
Double kettlebell press

Cool down, have a nice day.. El Rey always.. 3800 to go..

9/25/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

Cool down, have a nice day.. El Rey always.. 3900 to go...

9/24/13

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Now that the weather is changing, spend a little more time warming up to heat up your engine.  Wrestling season is coming..

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

Cool down, have a nice day.. EL Rey always..  3900 to go..

9/23/13

Warm up with joint mobility and dynamic movement.  Simple circuit today. Try and make each round count, also take rest as needed. Focus on form and quality reps as opposed to speed.  Get it done, 1 rep at a time.

10 rounds

1 minute airdyne, jump rope, or row
10 sledge hammer smashes
10 barbell squats (moderate)
10 ab wheel
5 tire flips

 Cool down, have a nice day.. El Rey always.. 4000 to go..

9/22/13

SEAL Sunday # 57... 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.. 4100 to go..

9/21/13

Today we are going to do a bit of a mixed bag.  Snatches, rope climbs, hops, crawls, push ups etc.. Begin with joint mobility and dynamic movement. The workout is a mix of cardio and strength.  We will be combining cardio, strength and endurance for both phases.


Phase 1

20 sets of 15 seconds on / 15 seconds off
Snatch  (Try and be consistent each time with the amount of reps, but try and push yourself for that one extra rep each time)

Phase 2

5 rounds
Rope climbs (If you don't have a rope, do 10 pull ups)
25 yd (bear crawl, frog hop, alligator walk, scorpion hop left, scorpion hop right)
10 Burpees
25 Bicycle crunch

Cool down, have a nice day.. El Rey always.. 4200 to go..

9/20/13

Yoga.. Great hip opener..

http://www.youtube.com/watch?v=gDQNqZMv1V0&list=TLMIgT0Y_xltw

Naamaste..   El Rey always.. 4300 to go

9/19/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

30 minutes

5 snap downs
15 push ups
5 jump squats

Cool down, have a nice day.. El Rey always.. 4400 to go..

9/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit dead lifts, some box jumps, agility work, and some sled pushes.  Mix them all together, and you have a great training session for explosive power.  If you don't have a sled, farmer's walks or wheel barrow pushes/pulls work as well.  If you don't have an agility ladder.. Get some chalk and draw one on the driveway or sidewalk..  Get 'er done!!

10 sets

3-5 dead lifts (increase weight as needed)
6 box jumps
25 yds sled push
25 yds sled pull
agility ladder

Cool down, have a nice day.. El Rey always.. 4500 to go..

9/17/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit single arm kettlebell tabatas.  This is a great "game simulation" work out.  It forces you to really push yourself.  Fatigue sets in quickly, conditioning, and strength are great by products of this type of protocol.  You have to be able to count on your strength and conditioning when you are tired.  These types of training sessions do just that..

Single arm alternating arms between sets (so you will do 4 sets L and 4 sets R of the same movement)

8 sets of 20 seconds of work / 10 seconds of rest

Thrusters
Hi-Pulls
Snatch
Goblet squats
Jerks

Cool down, have a nice day.. El Rey always.. 4600 to go..

 

9/16/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 split jumps
6 ab wheel
13 medicine ball smash
5 chin ups

Cool down, have a nice day..  El Rey always.. 4700 to go..

9/15/13

SEAL Sunday # 56... 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 4800 to go..

9/14/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit timed set with the BBB.  Each interval will be 30 seconds followed by 10 seconds of rest.  This way you can focus on just powering through each movement, and not worry about your rep count.  Rest assured, the reps will add up by the end.  The action will be non stop, so warmup well, and get 'er done..

30 seconds on / 10 seconds off

 7 rounds

spins R
spins L
clean and front squat
burpees
hammer curls
jump squats
snap downs

Cool down, have a nice day.. El Rey always.. 4900 to go..

9/13/13

Rest Day..

El Rey always.. 100 to go

9/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

Cool down, have a nice day.. El Rey always.. 200 to go..

September 11, 2013

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting the steel and the airdyne for a strength and conditioning combo.  I love using the airdyne for sprints, it's a great full body tool.  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Power Cleans / 20 second Airdyne sprint 
Chain back extension / 20 second Airdyne sprint
Lunges / 20 second Airdyne sprint
Dips / 20 second Airdyne sprint
Barbell row / 20 Airdyne sprint

Cool down, have a nice day.. El Rey always.. 300 to go..

9/10/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going back to basics with the kettlebell.  Simple 2 minute drills.  Work for 2 minutes rest for 45 seconds.  This is a great way to work on your technique as well as get a great sweat.  It allows you to forget about the reps, and just go. 2 minutes isn't a sprint, so make sure you get a good pace and stick to it.  Focus on your breathing and body alignment because you will become fatigued. Get ready.. and Get after it!!


2 minutes on / 45 seconds off

swings
clean and front squat
clean and jerk
sumo/hi-pull/catch
lunge/figure 8/static hold
snatch

Cool down, have a nice day.. El Rey always.. 400 to go..

9/9/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a time trial.  Just map out your course and hit the road.  Go as hard and as fast as you can.  Tomorrow we will be back on the weights, but for today let's see how fast you can run.. 

For time:

Run 5k or 3.1 miles

Cool down, have a nice day..  El Rey always.. 500 to go..

9/8/13

Today is the biggest vote in Olympic Wrestling's history.  Hopefully, this time tomorrow, I am writing that the IOC came to their senses and kept wrestling as one of its "Core Sports".  Today's training session is dedicated to the men and women that sacrifice so much to chase their Olympic dream.  For those that say it's just a sport, whats the big deal? Click the link below.. Even though I started wrestling as an adult, I have always admired the spartan dedication of wrestlers.. It is inspiring..

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

Today is the Steve Cotter Crusher:

1 minute on / 1 minute off
9 Rounds

Double Swings
Double Jerks
Double Front Squats

Cool down.. Keep Olympic Wrestling!!! El Rey always.. 600 to go..

9/7/12

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight training session.  We are going to do a Special Forces prep workout courtesy of the Studs of  http://sealgrinderpt.com/wod/  

This is going to be a tough one today..

Special Forces workout
100 pullups
Between sets while working on your 100 run 200 meters every time you come off the bar.
Run fast – dont lolly gag. It is in your interest to stay on the bar longer so that you run less.
200 pushups
run 200 meters between sets of pushups.
300 situps
run 200 meters between sets of situps

Cool down, have a nice day.. El Rey always.. 700 to go..

9/6/13

Yoga with Fiji..  Enjoy..

http://www.youtube.com/watch?v=5F56V93lU8k&list=TLZJuTc9fuCM8

Namaste..  El Rey always..  800 to go..

9/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be training with the BBB.. We are going to mix it in with several other movements as well just to spice it up a bit.. The BBB movements will all be done for reps the "super set" will be done for time..

5 rounds

20 snapdowns / 30 seconds box jumps
30 spins 15L/15R / 30 seconds rope
20 front raise / 30 seconds airdyne bike sprint
30 presses / 30 seconds plank up downs
20 squats / 30 seconds medicine ball smash

Cool down, have a nice day...  El Rey always.. 900 to go..

9/4/13

Warm up with joint mobility and dynamic movement. Today we are going to hit the entire posterior chain pretty hard.  5 movements make up one rep.  I got this from the head strength and conditioning coach at Kent St.. He designed this "circuit lift" specifically for the wrestling team.  We will be using kettlebells, but this can be done with barbells as well.Take as much rest in between rounds as needed.

10 rounds

5 SCDL
5 Dead Cleans
5 Jerks
5 Front Squats
5 Jerks

Cool down, have a nice day..  El Rey always.. 1000 to go..

9/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to focus on our strength as well as our conditioning.  We will train with Olympic plates, body weight, and kettlebells in a circuit for multiple rounds to achieve our goal... Try and focus really getting the most out of each rep, run, and exercise.

5 rounds

5 chin ups
20 plate presses
20 plate squats
20 plate rows
3 windmills L
3 windmills R

Run 200m

Cool down, have a nice day.. El Rey always.. 1100 to go..

9/2/13

Labor Day.. Also SEAL Monday.. To find out what the workout entails, you must participate.. 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 @NavySEALPTTEST on twitter.

Cool down, have a nice day.. El Rey always.. 1200 to go..

9/1/13

SEAL Sunday # 55... 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..  1200 to go..