1/31/14

Yoga with Fiji..

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

Namaste.. El Rey always..

1/30/14

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1.

push up
back extension
box jump
ab wheel (no ab wheel? do walkouts)
sit-outs

Cool down, have a nice day.. El Rey always..

1/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a nice circuit with jump rope being the center piece.  Simple low rep kettlebell and jump rope 10 round go today followed by a short 3 set strength segment.  Fight the cold and start to sweat.. Enjoy

10 rounds

5 SEAL Push-ups
10 Kettlebell swings
10 Barbell press
5 Chest to bar
1 minute jump rope


3 sets of 5 Hex Bar Dead Lift

 Cool down, have a nice day...  El Rey always..

1/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to fight the cold with Tabata Tuesday.  20 seconds on / 10 seconds off..  Make sure you go all out during the work time.  Push your conditioning.  By the end, you should feel like you just sprinted for 160 seconds..  So don't dog it, and get the most out of each set.

20 on 10 off

8 sets

Snatch L/R
Hi Pull / Catch / Squat
Burpee
Cleans
Jerks

3 sets of 10 pull ups
3 sets of 5 power cleans

Cool down, have a nice day..  El Rey always..

1/27/14

Warm up with joint mobility and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Don't underestimate the quality of an all body weight training session.  If you push hard, you'll definitely feel it tomorrow..

3-5 rounds

100 Jumping jacks
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Burpees 

Cool down, have a nice day..  El Rey always...

1/26/14

SEAL Sunday # 71... 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...

1/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old FIST standby.. The FIST 100s. Simply pick 5 exercises, and do 100 reps of each one.  You can't move  on to the next exercise until you've done 100 reps of the exercise you're training.  The total is 100 reps per, so for example 100 presses could be broken up into 50 Left and 50
Right..

100s

Suitcase lunges
Presses
Push-ups
Snatch
Jump Squats

Cool down, have a nice day... El Rey always.. 

1/24/14

Nice restorative yoga class with Melissa...

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

Namaste..  El Rey always..

1/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multi-round strength training session with a sprinkle of conditioning.  Clean and jerks and box jump sit-outs.  Four exceptional bang for you buck movements.  We will combine the explosive power of the clean and jerk and box jump with the mobility and flexibility benefits from the sit-out for a great combo training session. So, 2 C&J then 2 box jump / sit-outs.. then 4 and 4 etc...

3 rounds

2-4-6-8
Double Clean and Jerk
Box Jump / Sit-outs

Take rest as needed in between each round.

Cool down, have a nice day... El Rey always..

1/22/14

Warm up with joint mobility, dynamic movement, and foam roller. Today is EL D's birthday.  So in his honor we will be hitting hard training session.  El D is a tough task master, but he always makes sure that we give 100% and get the most out of each training session.  Make sure you hit 12 burpees for his birthday!!

2 rounds

66 squats (bodyweight)
66 presses 33L/33R
66 squat thrusts
66 hip lifts
66 snatches 33L/33R
66 swings 33L/33R

Cool down, have a nice day... El Rey always..

1/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a fun training session.  It is the grab bag workout.  Write as many different exercises on a cards as you can think of, put them into a bag, and grab several out.  Add a rep range to the exercises, and there you have it.. Instant training session.  Plus, it is a fun way for your training crew to help create a kettlebell/bodyweight/Bulgarian bag training session.

Write up your cards.. Pick 5-6 out... Hit each one 10-15 reps.. Repeat 3x

Cool down, have a nice day... El Rey always...

1/20/14

Today we are going to hit an every minute on the minute training session.  Simply pick 3 or four exercises and perform the reps as quickly as possible within the 1 minute time period.  The faster you finish the more rest you get.  It should be a good one.. Break out your Bulgarian Bag and get to work..


10 minutes EMOTM

#1
3 Arm Throw L
3 Arm Throw R
5 Jump Squat
7 Pushups on the bag

#2
7 Spins L
7 Spins R
5 Good Mornings

#3
6 Snapdowns
8 Press
4 BB Burpee

Cool down, have a nice day.. El Rey always...

1/19/14

SEAL Sunday # 70... 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

1/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round kettlebell blast.  This is a really good strength builder.  Make sure that you take some rest after each round, but don't exceed 2 minutes.  We will be hitting the whole body, so make sure that you are using the appropriate weights.  Form over speed is paramount.  Crummy reps = crummy results..  Get after it..



5 Rounds

20 hand to hand swings
10 suitcase lunges 5L/5R
20 SCDL
10 double thrusters

Cool down, have a nice day...  El Rey always... 

1/17/14

Yoga with Esther.. Yin class for the spine..  

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

Namaste...  El Rey always..

1/16/14

Warm up with joint mobility, dynamic movement, and foam roller.  We are headed into the wood chipper today.  1 exercise theme with several acting as a supporting cast.  We will travel down the ladder with our theme exercise. It is a good tilt today.. It should take about 20 minutes.. (Inside joke..) Get ready and get after it.

1 round

10 double cleans
   50 flutter kicks
9 double cleans
   40 swings
8 double cleans
   30 front squats (15L/15R)
7 double cleans
   20 squat thrusts
6 double cleans
   10 snatches (5L/5R)
5 double cleans
   50 jumping jacks
4 double cleans
   40 push ups
3 double cleans
   30 crunches
2 double cleans
   20 jerks (10L/10R)
1 double clean
   10 triple crush

Cool down, have a nice day..  El Rey always...

1/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today strength with a bit of nasty conditioning.  Simple but effective.  Just 10 rounds but today's training session is designed to push you.  If you don't have access to barbells, use dumbbells or double kettlebells.  If you don't have access to an airdyne bike, jump rope, or burpees.  So let's hit it...

10 rounds

5 heavy barbell squats
5 heavy deadlifts
20 second airdyne sprint / easy ride for 20 seconds
40 second airdyne sprint / easy ride for 20 seconds
60 second airdyne sprint / easy ride for 20 seconds

Cool down, have a nice day..  El Rey always..

1/14/14

Today were are going to HIIT it.. So begin with joint mobility, dynamic movement and foam roller.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.  These types of circuit training sessions really mimic "game/match like" conditions.  Go hard for the 25 seconds.  Push yourself..

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

Cool down, have a nice day... El Rey always..

1/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today I'm heading to the dungeon for strength, flexibility, and agility work.  As we get older, balance, flexibility and reflexes all begin to deteriorate but that doesn't mean we can't slow the process down by working on them.  So get a good warmup and have some fun with this one today.

30 minutes

3 Heavy TGUs L/R
3 Heavy One Legged dead lifts L/R
Agility ladder drills  http://www.youtube.com/watch?v=GuZlmNYgyS8

Cool down, have a nice day.. El Rey always..

 

1/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round training session for time.  Try and get through it as quickly as possible without sacrificing for or rep integrity to get it done.  All you will need is a kettle bell, jump rope, a box, pull up bar, and a timer.  So get after it... SEAL Sunday will continue next week!!

5 Rounds for time

5 pull ups
10 box jumps
20 push-ups
30 flutter kicks
40 2 handed swings
50 jump rope skips (substitute Jumping Jacks if you aren't proficient at skipping rope)

Finisher:
3 sets of 5 reps OH kettlebell squats

Cool down, have a nice day..  El Rey always..

1/11/14

Warm up with joint mobility and dynamic movement.  Chalk up for snatches today.  We are going to combine kettlebell snatches and some body weight exercises for our workout today.  Ballistics and plyometrics.  Aside from being fun and breaking up the workout, you will get the benefit of the explosive power movement of a snatch as well as using your own body weight.  Use a moderate weight, because there are a ton of snatches...


24-16-8 reps 

Snatch / split jumps
Snatch / frog jumps

Cool down, have a nice day... El Rey always..

1/10/14

Yoga..  Hip opener with Esther..

http://www.youtube.com/watch?v=9lUqo5Qceh0

Namaste..  El Rey always..

1/9/14

Big conditioning today. 6 minute periods, 1 minute intervals, rest 1 minute after all 6 exercises are performed. Then repeat for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  Don't panic, no burpees today.. :-).. No bag? You can perform all of these exercises with a kettlebell as well. (Donut swing = 2 handed swing, spins = halos, snap downs = snatch) Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

Each exercise is done as many reps as possible for 1 minute

4 rounds

Thrusters
Spins 10L/10R for 1 minute
Hammer curl
Donut swing
Cossack squat
Snap downs

 Cool down, have a nice day.. El Rey always..

1/8/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength workout.  One of my favorite combos.. Box jumps, dead lifts and agility/flexibility training.  For more on the agility and flexibility check out Base Wrestling by Olympians Jake Herbert and Andy Hrovat.. We are only focusing on the first video. Forward and backward roll progressions http://www.basewrestling.net/progressions/  This type of gymnastic body control will help anyone of any age improve core strength, flexibility, and agility. 

10 rounds

5 dead lifts with your own body weight on the bar
7 box jumps
2 forward/back roll combos
2 backward split rolls

Cool down, have a nice day.. El Rey always..

1/7/14

Warm up with joint mobility and dynamic movement.  Today we will channel our inner Herb Brooks.  This quote sums it up, "No one has ever worked hard enough to been able to skate with the Soviets for an entire game.  Gentlemen, we are going to work hard enough."  There is a scene in "Miracle" that is based on actual event.  The US team played a terrible game, and Brooks made them do ladders, killer drills, or gassers..  Today will be our version.

Since its brutal outside.. Mountain climbers and burpees will have to do..

5 rounds (no rest)


20 single arm swings
20 push ups
20 figure 8 static holds
20 goblet squats
20 goblet presses
50 mountain climbers
5 burpees

Cool down, have a nice day... El Rey always..

1/6/14

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Make sure you're good and warmed up.  Winter has definitely set in the northeast.  

3-5 rounds

100 Jumping jacks
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Burpees 

 Cool down, have a nice day.. El Rey always..

1/5/14

SEAL Sunday # 69... 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..

1/4/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to fight the bitter cold in the Northeast by getting a good sweat going.  Heat is cranking in the garage, and now its time to sling some steel.  We are going to do a simple plate and body weight circuit.  It will get the blood pumping and cut through the cold.


5 Rounds
10 reps each

Plate OH squats
Plate press
Push-ups
Plate upright row
Russian Twist
Gorilla Jacks
Plate clean and jerk
Bent over rows
Frog jumps
Plate halos

Cool down, have a nice day... El Rey always..

1/3/14

Yoga...

http://m.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always...

1/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  After yesterday's posterior chain assault, we need a low stress day for joint and hand recovery.  We will still hit it hard and get a solid sweat though, just using our own bodyweight to achieve that end.

10 rounds
1 minute airdyne sprint (no airdyne, jump rope, stink at jumping rope.. practice and get better)
10 sit outs
10 jump squats
10 push ups
10 single leg hip lifts
10 dips
5 Ab wheel

Cool down, have a nice day... El Rey always..

1/1/14

Happy New Year everyone!!! Today we are going to chalk up and hit a Snatch training session.  Two phases. Phase 1 will be cardiovascular fitness and phase 2 will be strength.  All with just one exercise.   Remember to start off as always with joint mobility, dynamic movement, and foam roller.  Make sure you shake out all of the New Year's Eve cobwebs, and get after it!! 2014!! I truly hope it is an excellent year for the whole FIST Family!!

15 seconds on / 15 seconds off for 30 sets
Snatch

5 sets of 5 Dead Snatch L/R
5 sets of 5 Double Snatch
5 sets of 5 Heavy Snatch L/R

Cool down, have a nice day... El Rey always...