11/30/14

SEAL Sunday # 110... 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.. 

11/29/14

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
10 crunch

Period #4

10 gorilla jacks
5 push-ups

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

11/28/14

Warm up with joint mobility, foam roller, and dynamic movement. Today a nice post Thanksgiving workout. It is one of my personal favorites. Very simple, and very effective. 2 miles broken up into 8 1/4 mile runs followed by body weight squats and push ups. Believe me, this will be one the hardest two miles you run.

4X
Run 1/4 Mile
50 bodyweight squats

4X
Run 1/4 Mile
25 SEAL push ups

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

11/27/14

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


1600 reps +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving) 

400
Single Clean and Jerks /
BB Snap Downs

400
Single arm Hi-pulls /
BB Hi-pulls

400 
Single Arm Front squats / 
BB jump squats

400 
Snatches /
BB Power cleans

21
?

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

11/26/14

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 sit outs 10L/10R
20 full body crunch
20 dips

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

11/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag / Bodyweight combo.  I really like incorporating the Bulgarian Bag into any training session.  Probably because its my favorite training tool.  Get warmed up well and get ready to go.  This will be primer for our annual Thanksgiving training session.


5 Rounds

20 spins L
5 pull-ups
20 spins R
5 pull-ups
20 presses
5 dips
20 snapdowns
5 dips
20 upright row
5 seal push-ups
20 jump squat
5 seal push-ups

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

11/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

10 rounds

2 Heavy Turkish get ups R
2 Heavy Turkish get ups L
10 chain back extensions
100 jump ropes

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

11/23/14

Warm up with joint mobility, dynamic movement, and foam roller. Today, in lieu of SEAL Sunday, we are going to participate in the Dan Falco Memorial BYAA Gator Run.  Dan was a BYAA wrestler for our township, and he tragically passed away when he was just 15.  We honor his memory every year at BYAA Wrestling with our annual Gator Run.  It is 3 miles.  We always add a twist.  Just as Dan would've said, "Go hard or go home." So some of my FIST Family will be joining me, and we will be Team FIST farmers carrying for the 3 miles.

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

11/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebell and bodyweight strength, volume, and endurance all together in the blender.  This is what came out below.  Challenging kettlebell work set and 2 minutes of bodyweight conditioning.  Today, use a challenging weight.  Push yourself.  That said, don't sacrifice form to step up.  Form first always.  Get after it!!


40 clean and jerks 20L/20R
1 minute ski jumps (side to side)
1 minute body weight squats

40 snatch 20L/20R
1 minute gorilla jacks
1 minute bicycle crunch

40 lunges 20L/20R
1 minute high knees and butt kicks
1 minute squat thrust

40 row 20L/20R
1 minute mountain climbers
1 minute power jumps

50 single arm swings 25L/25R
1 minute jumping jacks
1 minute cossack squats

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

11/21/14

Yoga with Lesley.. Great class..

https://www.youtube.com/watch?v=2wYN1IhnXT4

Namaste..  El Rey always..

11/20/14

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to do HICT (High Intensity Circuit Training).. 5 exercises, 25 seconds of work and 5 seconds to get to the next spot.  These workouts simulate "game" conditions for athletes and push physical and mental endurance. 

25 seconds on / 5 seconds off
5 Rounds per set

Set 1

Ropes (double waves, alternating waves, corkscrews, judo throw, wave from your knees)
Chest to bar
Dips
2 handed swing
Medicine ball slams

Set 2

Ropes
Double press
Gorilla jack
Russian twist
High knees

Set 3

Ropes
Ukrainian Dead Lift
Pull ups
Lunge
Ab wheel

11/19/14

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles. Check out http://www.clubbell.tv/ for a comprehensive overview of clubbells and helpful tips should you choose to invest in one or two.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

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

11/18/14

Warmup with joint mobility, dynamic movement, and foam roller.   Bulgarian Bag day today.  The time sequence is going to be 1 minute of work 30 seconds of rest.  The Bulgarian Bag is a great strength and endurance tool.  I have found that it really helps with mental toughness.  It crushes your grip and dares you to quit.. Don't quit!!

1 minute of work / 30 seconds rest
2-3 rounds

spins left
spins right
upright row
BB burpee
high knees
press
hammer curls
donut swings
good mornings
snap downs

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

11/17/14

Woke up today not feeling as sore as I thought I would be, time will tell through out the day.  Going to hit the trx system today for some body weight exercises.  Warm up with joint mobility, foam roller and dynamic movement.  I spent some extra time here just to really get the blood flowing.

10 rounds

10 trx knee tucks
10 rows
10 pistol squats 5L/5R
10 curls/tricep extensions
10 chest press

  20 second airdyne sprint

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

11/16/14

SEAL Sunday # 109... 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..

11/15/14

This is a retread in my "crusher" file.. Warm up with joint mobility, foam roller, and dynamic movement.  Today is another kettlebell / body weight circuit.  Push ups, thrusters, snatches, and squat thrusts.  It is another good strength and conditioning work out. 2-3 rounds.  Give yourself a few minutes break in between sets.  Try and up your weight.. Push yourself.. Get after it!!

2-3 rounds

5 squat thrusts
21 snatch L
10 seal push ups
21 snatch R
15 seal push ups
21 thrusters L
20 seal push ups
21 thrusters R
5 squat thrusts 

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

11/14/15

Warmup and then yoga with Lesley Fightmaster.. Open the hips..

https://www.youtube.com/watch?v=115nVqy29eQ

Namaste..  El Rey always..

11/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  Bulgarian Bag Training session.  Power and conditioning all rolled into one.  Timed sets of as many reps as possible during each segment.  These mini workouts or "matches" mimic actual competition conditions.  Especially with the bag. So get a good sweat going and get after it.  The timing is up to you.  We are going to go for 2-3 rounds of 3 minutes per period.

Period 1

6 reps of Jumping over the bag laterally, into a burpee
10 reps of BB Arm throw spin combos
10 push ups on the bag

Period 2
30 high knees with bag on your shoulders
10 spins left
10 spins right
10 bent over rows

Period 3
10 snap downs
10 BB halos
10 jump squats
10 arm throw

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

11/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple 10 round circuit utilizing body weight, kettlebells, and jump rope.  Short reps with long sets for a quick and efficient training session.  Make sure you're good and warmed up and get after it.

10 Rounds

Try and take as little rest as possible in between rounds

1 minute jump rope
5 clap push-ups
6 pull-ups
7 box jumps
8 kettlebell sumo squat / upright row

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

11/11/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we honor those men and women who have selflessly served our country.  Think and reflect on those who have given the supreme sacrifice to protect those who couldn't, and to protect our way of life.  Today we salute you and say thank you.  Doubles day..


6 rounds

6 Double swings
6 Double cleans
6 Double front squat
6 Jerks
6 Rows
6 SCDL

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

11/10/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  Several bodyweight movements in a non stop no rest circuit format.  Make sure you grease those joints, its beginning to get cold out, take the extra time to get the blood going and then get after it.

5 rounds
Take 30-45 second break in between rounds

20 push ups
5 burpees
20 squats
5 burpees
20 back extensions
5 burpees
20 sit ups
5 burpees
20 ring rows
5 burpees

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

11/9/14

SEAL Sunday # 108... 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..

10/8/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize the Bulgarian Bag in a timed circuit format.  30 second bursts of 6 movements non stop.  No Jump Squats today I promise Uncle John.. It's 3 minutes of pushing as hard as you can in each exercise.  This is a tremendous way to build up grip strength, stamina, and most importantly mental fortitude.

Alternate 4 periods of each round of exercises:

30 seconds per exercise X 6 = 3 Minutes of non stop movement
Rest 30 - 45 seconds in between periods

Period #1

Press
Upright Row
Push-ups (on the bag)
Hammer Curl
Lunge L
Lunge R

Period #2

Spins L
Spins R
Tricep Extension
Good Morning
Snap downs
Power Cleans

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

11/7/14

Yoga with Lesley Fightmaster..

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

Namaste..  El Rey always... 

11/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're climbing up and down the ladder.  Several movements building to a crescendo at rep 10 and then slowly going back down to rep 1.  It is a great way to get quality sweat in limited amount of space.  Just proof that you don't need a fancy gym with all of the bells and whistles if you're willing to put in the work.  Then it doesn't matter where you train.. Get after it today.

1-10 10-1
Reps


Push-ups
Swing L
Swing R
Jerk L
Jerk R
Squat Thrust
Figure 8 / Static Hold

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

11/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school superset training session.  Focusing on the legs with a FIST twist or two.. First we have to hit 18 burpees for Garrett's birthday... That'll get you good and warmed up for the session.

5 sets of  25-20-15-10-5 reps
(Increase weight as you lower rep range)

Back Squat / Chain Back Extension
Step Ups (25-5 PER LEG) / Kettlebell SCDL
Box Jump / Weighted Calf Raise

Back Bridges, Hand/Head Stands, Wall Walks, & Split work

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

11/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Tabata Tuesday.  Work for 20 seconds and then rest for 10 seconds for 8 rounds.  Make sure that you're going all out during these sets.  Leave nothing in the tank.  Get warmed up and get after it.

20 seconds on / 10 seconds off
8 rounds

ropes
swings
jump sqauts
ab roller
burpees
presses

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

11/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

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

11/2/14

SEAL Sunday # 107... 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.. 

Kettlebells for Wrestlers (Soviet Sport Secrets)

11/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes)

1 Burpee
2 SCDL 
4 Double Clean and Jerk
6 Body weight jump squat 

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