12/31/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is the last training session of the year.  Make it a memorable one.  Gonna hit the dungeon and sling some steel and smash the heavy bag for a nice timed/rep based session.  Enjoy.. Have a safe and Happy New Year's celebration.  I wish you health, happiness and prosperity for 2015.

10 Rounds

 1 minute heavy bag work (punch, elbow, kick, etc..)
2 TGUs per arm
5 push-ups
10 V-ups
10 single arm swings per arm

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

12/30/14

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

Arm Throw

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

12/29/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, or if you don't have access to an airdyne bike, do jumping jacks. Try and do this with as little rest as possible.

10 rounds

30 seconds Airdyne sprint, jump rope, or jumping jacks
20 kettlebell cleans 10L/10R
20 push ups
20 thrusters 10L/10R

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

12/28/14

SEAL Sunday # 112... 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.. 

12/27/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going up and down the ladder by twos.  Simple 3 exercise circuit that will hit the whole body and bring forth copious amounts of sweat.  2-20 and then 20-2.  Get chalked up and ready to sling some steel.

Reps by 2s up to 20

2-4-6-8-10-12-14-16-18-20
20-18-16-14-12-10-8-6-4-2

2 hand swings
knees to chest crunch
hi pull / catch / squat

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

12/26/14

Boxing day..  Yoga with Lesley Fightmaster.. 

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

Namaste..  El Rey always..

12/25/14

A FIST holiday tradition..  Rest day.. Regardless of your religious beliefs, take today and reflect on the important things of your life... Family (pets included) and friends.. As Tiny Tim says, "God Bless us, every one."

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST.
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always workout hard,
Cool down and have a nice day.."

Merry Christmas..  El Rey always... 

12/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Twas the day before Christmas.. Great time to get together with the FIST family and rip out some training.  This is a one round chipper.  Focus on quality reps with form rather than speed.  Power through and remained focused.  This is a sneaky hard session.  Enjoy..


24 swings
24 push ups
24 squat thrusts
24 lunges ( 24 each leg)
24 rows (24 each arm)
24 Figure 8 / Static hold
24 Snatches (24 each arm)
24 plank jumping jacks
24 swings

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

12/23/14

Happy Birthday Mom!!  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 11 exercises chipper.  After each movement, perform 7 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

7 burpees after each movement

110 Mountain Climbers
100 BB Cossack Squats
90 BB Upright Row
80 BB Squats
70 BB Spins
60 BB Lunge
50 BB Press
40 BB Snap down
30 BB Halo
20 BB Donut swing
10 BB Arm Throw

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

12/22/14

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

12/21/14

Warm up today with joint mobility and dynamic movement.  We are going to do a plate workout. This just takes us out of the usual kettlebell mode and forces us to use an awkward tool to get similar benefits of using a kettlebell.  This workout is a favorite of the ASU wrestling team.  So props go out to them for creating this one.  If you don't have access to a plate, you can utilize a kettlebell or dumbbell.

8 exercises, 8 reps each,  for 8 rounds

oh squat
clean and press
row
reverse lunge w/twist (4L/4R)
axe chop (4L/4R)
halos (4L/4R)
chest press
curl and tricep extension

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

12/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit several 4 minute mini AMRAP periods.  Rock through these and act as if it is you're in a game pushing on that last shift, trying to score that last basket, hit that final take down, or score that last goal.  You get the idea.  Reckless abandon.. Get after it.

2 Rounds

Period 1
10 snatches 5L/5R
3 KB Jump Squat
10 Full body crunch

Period 2
10 Clean and Jerk 5L/5R
6 Split jumps 3L/3R
20 Flutter kicks

Period 3
10 2 Handed Swing (heavy)
5 Sumo / Upright Row (heavy)
6 Walkouts

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

12/19/14

Yoga with Lesley Fightmaster..   Stress reliever..

https://www.youtube.com/watch?v=YVLddIO9Or8

Namaste..  El Rey always..

12/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going hit a prodigious volume session.  Timed sets for multiple reps per side.  Make sure that you chalk up your hands and shave down your callouses.  We will be utilizing bodyweight, kettlebells, clubbells, and Bulgarian Bags in a kitchen sink training session.

5 Rounds Max Reps.. Push hard..

Each segment is 40 seconds followed by 20 seconds of rest

Box Jumps
Clubbell halos
BB Arm Throw
Double swings
Double kettlebell front squats
Ring Rows

Back Bridges, headstands, handstands, & splits..

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

12/17/14

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, foam roller, and dynamic movement.  Then load your bar with a manageable weight for doing multiple reps/sets.. This is an endurance workout so I don't go heavier than the bar plus 35s on each side.

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
5 power clean
5 jerk
5 hanging leg raise
5 burpee

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

12/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work a you go / I go training session.  1 minute of work, 1 minute of rest for a sustained period of time.  The reps add up, believe me.  This is modified mixed version of the Steve Cotter Crusher that we do with double kettelbells.  Today we are going to use Bulgarian Bags and a single kettlebell.  Still, it'll be good go..

1 Minute on / 1 minute off

Swing/Hi-Pull/Snatch = 1 rep
(Repeat sequence for 1 minute switch hands whenever you want)
Bulgarian Bag Thrusters
Single Arm Rows (switch whenever you want)

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

12/15/14

Warm up with joint mobility, dynamic movement and foam roller.  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
pull up
box jump
ab wheel

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

12/14/15

Due to a wrestling competition SEAL Sunday is suspended today.  In lieu of a SS training session, here is an oldie but a goodie in the spirit of SS.  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  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 BB sets.  It all adds up to good though in the end.  Train for the title!!

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

20 spins 10L/10R
5 bb burpees
20 hammer curls
5 bb burpees
20 presses
5 bb burpees
20 squats
5 bb burpees
20 arm throw 10L/10R
5 bb burpees

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

12/13/14

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the cards.. EL 52 Card flip.. So make sure you are good and warmed up and get after it..

EL D Card Flip

Hearts = Plate Clean and Press
Diamonds = Plate Rows
Spades = Plate Jump Squats
Clubs = Plate Halos
Joker #1 = 100 Mountain Climbers
Joker #2 = 100 Flutter Kicks

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

12/12/14

Yoga with Lesley Fightmaster.. Yoga for the feet, ankles, and calves.. Great practice for those that are on their feet all day..

https://www.youtube.com/watch?v=HYQQfos8GsM&list=PLEs9dX8UXFZqvtoc_q2rf_Nu8_v4dt1Mk

Namaste...  El Rey always..

12/11/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock utilizing the Tabata protocol in series of strength and conditioning movements.  The theory behind the this timed training is to mimic "game like" situations.  Go for broke, and leave nothing in the tank to up your conditioning levels. 
From Wikipedia:
"A version of HIIT was based on a 1996 study^[8] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[9] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

8 rounds of 20 seconds of work / 10 seconds of rest
step ups
ropes
swings
BB jump squats
medicine ball smashes
frog hop squat thrusts

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

12/10/14

Simple workout today.  Just run.. Warm up with joint mobility, foam roller, and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 5k or 3.1 miles

5 - 10 yard sprints
5 - 25 yard sprints
5 - 50 yard sprints

6 minutes of 30 second intervals of abs

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

12/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 30 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 clean and jerk L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch

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

12//8/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do a heavy bag work out.  Just a little something different.  If you don't have access to a heavy bag, then you can shadow box with small hand weights or just shadow box.  It is tougher than you think.

6 rounds

2 minutes hitting the heavy bag
20 push ups
15 sit ups
10 squats thrusts
Rest 30-45 seconds

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

12/7/14

SEAL Sunday # 111... 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..

 

12/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate, bodyweight, and rope strength and conditioner.  Rope sets will be timed, but everything else is a rep based count.  Circuit type format.  You can switch up your exercises after a few rounds, but below is a sample blueprint for a multiple round full body blast.  Get loose and ready to get after it.

10 rounds

20 seconds ropes
10 jump pull ups
20 plate press
10 OH plate squat
20 plate row
10 box jump

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

12/5/14

Yoga with Lesley Fightmaster.. Shoulder work..

https://www.youtube.com/watch?v=RNpaPFVZ8QQ

Namaste..  El Rey always..

12/4/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we have a request by one of our FIST family.  He is getting ready to be deployed overseas with the USMC.  So, in his honor, we dig out the Al Oliva meat grinder.  This is a great full body training session.  We are going to focus on the conditioning segment.  Swings are the primary movement in this progression.  There are 2 other progressions where presses and squats are the focus.  Get warmed up and get after it.

5-8 reps per arm

Swings
Clean and Front Squat
Swings
Clean and Press
Swings
Turkish Get Ups
Swings
Snatch
Swings

Rest repeat..

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

12/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a good conditioning training session.  Sorry guys and girls no burpees today ;-).. If you have access to an airdyne bike, that's great, but if not jump rope will do.  If you struggle with jump rope, try for a bit, but if it gets too frustrating switch to jumping jacks.  Then, add jumping rope practice to your warmup to improve. Simple 10 round session.

10 Rounds

1 minute airdyne / jump rope
5 chest to bar
10 dips
15 back extensions
20 ab crunches

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

12/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Aunt Marion's Birthday.. So 39+1 burpees to start.  We are going to hit a grab bag training session.  Each set will be 40 reps in total.  Simply fill out 10-20 cards with different exercises on them and create a chipper type training session with lots of volume and intensity.. They can be anything.  Barbell, kettlebell, Bulgarian Bag, Bodyweight, etc... Leave snatches out.  If you did yesterday's training you'll understand. ;-)

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

12/1/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 49 + 1 burpees to start to make it an even 50.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for 49 + 1 (50) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
50 sets

single arm snatch
(moderate weight)

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