10/31/14

Yoga with Lesley Fightmaster

https://www.youtube.com/watch?v=WB5Ua1RJbMI&list=PLEs9dX8UXFZoByco4IAqeTjQf5H6QKCb_

Great practice...

Namaste.. El Rey always.. 

10/30/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with the Bulgarian Bag.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, EVERY ACE IS 11 BURPEES.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - BB Press
Diamonds - Front Handle Spins
Spades - Clean and Front Squat
Clubs - Snap Downs

Joker #1 - 100 sit-outs 
Joker #2 - 100 flutter kicks

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

10/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit.  Long sets and short reps with a bit of conditioning ;-)..  We did lots of volume and endurance training last evening so today we'll focus on power and explosiveness.  Get a good warmup and get after it.

12 sets

3-5 dead lifts (increase weight as needed)
3-5 pop up box jumps
5 pull-ups
20 second airdyne sprint

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

10/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Chalk up and get after it..


100s

100 swings
100 thrusters
100 walkouts
100 rows
100 plank jumping jacks

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

10/27/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Run..  Just Run.. Break it up anyway you'd like, but get those legs going.  Get that heart pumping.  Distance, sprints, hills, and flats use all types of terrain to improve your cardiovascular stamina.  Enjoy..

1 mile run
5 hill sprints
1/2 mile run
5 ladder sprints
1 mile run
5 hill sprints
5 ladder sprints

finisher: 5 rope climbs

back bridges, splits, headstands, and handstands

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

10/26/14

SEAL Sunday # 106... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

10/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  It will be a full body go.  Make sure that you're good and warmed up and then get after it.  Push hard and get quality rounds.. You get nothing out of doing 15 crappy sets.. Make sure that you never sacrifice form for speed.. That said.. Push yourself..

20 minutes AMRAP

30 seconds battling ropes (waves, alt. waves, corkscrews, etc.. )
5 Double Kettlebell LCC&J
10 Double Kettlebell Bent Over See Saw Row
30 Bodyweight lunges 15L/15R

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

10/24/14

Yin Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste...  El Rey always.. 

10/23/14

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  You can use barbells. dumbbells, or kettlebells.  Whatever you have access to use.  Make sure that if you're going to use barbells, you use a manageable weight.  This is an endurance go not a pure strength session.  

Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one. 

4 rounds

5 dead lift or scdl
5 power clean or kettlebell / dumbbell dead clean
5 barbell snatch or double kettlebell/dumbbell snatch
5 pull-ups 
5 burpees

10/22/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do some Turkish get up combos.  Turkish get ups are a tremendously sneaky exercise.  Although it is not a ballistic movement like a snatch, after several of them in a row, you are beginning to feel it.  We are going to add everyone's favorite body weight exercise.. burpees.. into the mix for a musculo-skeletal strength, joint mobility, and cardiovascular workout.

Go through this twice for a great sweat. 

1 Round of 2 minutes hitting the heavy bag

1 TGU L/R -- 6 Burpees
2 TGU L/R -- 7 Burpees
3 TGU L/R -- 8 Burpees
4 TGU L/R -- 9 Burpees
5 TGU L/R -- 10 Buprees

1 Round of 2 minutes hitting the heavy bag

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

10/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate 3 basic kettlebell movements and combine them with timed plank variations.  A great mix of strength and cardiovascular exercise in a fun and challenging training session.  So get warmed up and hit it today!!  For some ideas on plank variations, check out this link for ideas.. https://www.youtube.com/watch?v=WMj58BaysdQ

5 rounds

20 swings
30 second plank
20 hi-pulls L
30 second plank
20 hi-pulls R
30 second plank
20 thruster L
30 second plank
20 thruster R
30 second plank

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

10/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BBB snap downs
Airdyne sprint 30 seconds
20 BBB press
Airdyne sprint 15 seconds
20 BBB jump squats

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

10/19/14

SEAL Sunday # 105... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

10/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10
Single arm Clean and Jerk
Burpees

2-4-6-8-10-12-14-16-18-20
2 Hand Swing
Sit-out

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

10/17/14

Yoga with with Lesley Fightmaster...

https://www.youtube.com/watch?v=pMXur6iIpgA&list=PLEs9dX8UXFZoByco4IAqeTjQf5H6QKCb_

Namaste..  El Rey always..

10/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag/Bodyweight training session.  Ladder format with increasing rep range to push our strength and conditioning levels higher.  If you don't have access to a Bulgarian Bag, substitute a kettlebell or an Olympic plate.  Enjoy..

3 sets of 3 rounds.. 1 set = completion of 10, 20, & 30 reps

Round 1 = 10 reps of each
Round 2 = 20 reps of each
Round 3 = 30 reps of each

Snapdowns
Jump Squats
Push-ups
BB Power Cleans
Squat thrust

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

10/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple combo in a 10 set format.  This one is a great conditioning go.  Try and do it with as little rest as possible.  Get after it and have some fun..

10 sets
5 snatch L
5 snatch R
5 burpee box jump
5 ab wheel

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

10/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be skipping rope and mixing that in with several sets of strength training movements. Jumping rope is a great full body conditioning exercise, if you aren't proficient at skipping rope substitute jumping jacks or use an imaginary jump rope.  Try though.. after a while you'll get the hang of it.  Quick 30 second bursts so go hard...

5 Rounds
30 second jump rope
20 plate halos L/R

5 Rounds
30 second jump rope
20 plate press

5 Rounds
30 second jump rope
5 sets of max dips

5 Rounds
30 second jump rope
5 sets of max pull-ups

back bridges, hand stands, and max ab wheel

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

10/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is simple, run.  You decide how far.  You decide how fast.  If you want to break it up because running isn't your thing, then maybe you take the mental test and forge ahead without stopping.  Push yourself to do something that make you uncomfortable today..  I don't like running.. Today I gonna run..

Run 1.5 miles
100 squats
20 cartwheels
Max hand stand push ups
Run 1.5 miles

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

 

10/12/14

SEAL Sunday # 104... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

10/11/14

Re-post of a crusher.. Warm up with joint mobility and dynamic movement. Strength and endurance are the name of the game this week.  Time to push the pace and really up our strength and conditioning..  Simple kettlebell/push up workout.  Take 3-5 minutes rest in between rounds.  


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 push ups
12 swing L
10 push ups
12 swing R
10 push ups
14 jerks L
10 push ups
14 jerks R
10 push ups
16 snatch L
10 push ups
16 snatch R
10 push up

100 sit ups

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

10/10/14

Yoga with Lesley.. HIIT class..

https://www.youtube.com/watch?v=fMl9aMxoPZM

Namaste..  El Rey always.. 

10/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebells and Bulgarian bags for an awesome S & C combo.  We will be focusing on explosive power by mixing dead kettlebell snatches into the Bulgarian Bag routines.  This can be a great you go / I go type of training session as well.  Enjoy..

 3 Rounds

10 spins L/R
3 dead snatch L/R
10 arm throw L/R
3 dead snatch L/R
10 spin / arm throw combos L/R
3 dead snatch L/R
10 snapdowns
3 dead snatch L/R
10 BB power clean & front squat
3 dead snatch L/R
10 snap down / power clean & front squat combos
3 dead snatch L/R

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

10/8/14

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a simple multiple round training session.  Running, Rope Climbs, Kettlebells and body weight.  It is a crusher conditioner and all rope climbs do is get you strong as hell.  As always form and attention to detail over speed.

10 Rounds

50 yd run
1 rope climb
15 kettlebell swings
10 goblet squats
5 burpees

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

10/7/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength and conditioning session utilizing the clean and jerk.  Training will be broken up into two segments, short reps / long sets and endurance sets for time.  The kettlebell clean and jerks are a tremendous full body exercise.  You utilize muscle groups from your feet to your head.  Get good and warmed up and get ready to go.

Single Arm C&J

3 sets
2-4-6-8 reps

10 minute set 
switch arms on the minute

3 sets
3-5 reps (heavy)

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

10/6/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a Squirrel jump body weight workout.  It will be a nice chipper.  So 1 round, no muss, no fuss.  Good form is key... Don't let your form break down just to get through it.  Focus on maximizing each rep to reap the benefits of the movement.

1 round

50 push ups
10 flying squirrel jumps
50 full sit ups
10 flying squirrel jumps
50 lunges 25L/25R
10 flying squirrel jumps
50 squats
10 flying squirrel jumps
50 chest to bar
10 flying squirrel jumps
50 hip lifts 25L/25R

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

10/5/14

SEAL Sunday # 103... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

10/4/14

Today we are going to hit a staple in the FIST training log book.  It is the Love/Hate training session. This session is designed to force you to take inventory of yourself and your training.  Really think about things that you could improve on or simply an exercise that is challenging and you don't particularly enjoy doing.  One of mine is Over Head Squats.  Another is Back Extensions.  Just simply don't like doing them.  OH Squats because they're HARD.  Back Extensions, I find them tedious, oh and they're HARD...  So be honest with yourself, and the fun part about this training is that you get to choose 5 movements you LOVE!!
So warmup with joint mobility, dynamic movement, and foam roller and crush it today!!

Pick 5 Exercises you LOVE
Pick 5 Exercises you HATE
10 Reps of Each for Multiple Rounds 3-5
Take rest as needed in between rounds

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

10/3/14

Yoga... Love this detoxification class with Lesley Fightmaster.

https://www.youtube.com/watch?v=_zP5lOZNfo0

Namaste..  El Rey always..

10/2/14

Today, we're going to hit the El Diablo 666 Bulgarian Bag Crusher.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings
Donut swings
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

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

10/1/14

Warmup with joint mobility, dynamic movement, and foam roller.   Today we are going hit some old school barbell training with a few body weight chasers.  It will be a good mix up after several weeks of kettlebell focus.  So get warmed up and get ready to get after it today.

Barbell Squats
Reps 25-20-15-10-5
Increase weight as reps decrease
50 bodyweight squats

50 step ups

Hex Bar Dead Lifts
Reps
15-12-9-6-3
Increase weight as reps decrease
50 back extensions

Sprint 20 seconds / Jog 20 seconds for 1/2 Mile