4/30/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000.  It consists of 10 exercises broken down into 40-30-20-10 rep sequences.  It is brutal.  It is a great physical and mental test.  So warm up well, and set your clock.  My goal is to complete it in less than 40 minutes.  Take rest as needed in between rounds.  You SHOULD take a minimum of 90-120 seconds in between rounds.

40-30-20-10

Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups

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

4/29/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 double hi-pulls

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

4/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Tuesday..
"A version of HIIT was based on a 1996 study^[7] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[8] 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). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.^[9] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO₂max) 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work. Implications for popular exercise regimes that advertise as Tabata training should include overall analysis of the original study."- Wikipedia

So there is the science.. Now comes the sweat..

8 Rounds
20 seconds on / 10 seconds off

Swings
Jump Squats
Mountain Climbers
Rows
Burpees
Spider man

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

4/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning crusher.  Running, pushing, pulling and jumping.  Make sure you get a good warmup and get ready to get after it.  Enjoy..

800m run
10 - 25 yard sled pushes
10 - 25 yard sled pulls
10 sets of 5 box jumps
800m run

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

4/26/15

SEAL Sunday # 126... 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..

4/25/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are heading to the wood chipper.  Nice 1 round training session to get the blood flowing, muscles pumping, and heart thumping.  As always, never focus on speed.  We'll take quality reps over crappy fast reps all day long.  Get after it!!

50 Plate press
10 Burpee
40 Cleans L/R (40L/40R)
20 Feet to Hands
30 Goblet Thruster
30 Mountain Climber
20 Snatch (20L/20R)
40 Flutter Kicks (3 count)
10 Swing
50 Jumping Jacks

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

4/24/15

Yoga with Lesley Fightmaster....  Two quick classes..

https://www.youtube.com/watch?v=9aWc-s9KOEo

https://www.youtube.com/watch?v=RLuj5RflITA

Namaste..  El Rey always.. 

4/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going up and down the ladder with bodyweight and kettlebells.  These are great dual strength and conditioning training sessions.  Lotsa sweat, stay focused, quality reps, not fast crappy reps.  Get after it!!

2-4-6-8-6-4-2

Double kettlebell front squat
Double bent over row
Push press
Tuck jump
Chest press
Russian twist

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

 

4/22/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit.  Long sets with short reps and heavier weight.  Make sure that you really hit the foam roller and get after that posterior chain.  Central nervous system assault.. Let's get after it.

10 sets

3-5 Heavy Deadlifts
10 Chain push ups
25 yard sled push
5 Chain Chin-ups
5 Chain Pull-ups
5 L/R Heavy Ukrainian Dead Lifts

Take rest as needed in between sets

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

4/21/15

Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires

Period 1
15 snap downs
20 scorpion lunge (10L/10R)
25 press 

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
20 thruster
10 donut swing
20 split jump

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

4/20/15

Warm up with joint mobility and dynamic movement.  Today we are going to just use body weight and the hill in my neighborhood.  This is another great conditioning workout, and also a great mental test.  The hill isn't super steep, and it is a gradual and long....

20 minutes amrap

1 hill run

50 Cossack squats
40 Hip Lifts (20L/20R)
30 Sit Outs(15L/15R)
20 Push ups
10 Split jumps

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

4/19/15

SEAL Sunday # 125... 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...

4/18/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it with high intensity interval training.  30 seconds of work 10 seconds to switch stations.  Haven't bust a good circuit in a while so today is the day.  Enjoy..

Multiple Rounds

30 seconds on / 10 seconds off

Ropes
Clubbell Halos
Plate Thrusters
Ab Wheel
TRX Row
Box Jumps

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

 

4/17/15

Yoga with Adriene..  strengthen and lengthen..

https://www.youtube.com/watch?v=6UEWJsljPVM

Namaste...  EL Rey always..

4/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BBB circuit with some jump rope.  If you aren't familiar with the Bulgarian Body Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BBB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 jump squats
20 hi-pulls
20 push ups (hands on the bag) 

1 minute calisthenics

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

4/15/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5x5 strength workout..  Lower body and posterior chain focus.  Make sure that you are pushing hard.  It is a great you go / I go training session.  Increase weight with each set, but as always, never sacrifice form just to lift more weight.  Push hard today.. Breaking through barriers is the name of the game.

5x5

One legged dead lift
Back Squats
Back extensions w/ chain and med ball
Ukrainian dead lifts
Double Kettlebell dead cleans
Double Kettlebell front squats
Box jumps

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

4/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the entire body with long cycle clean and jerks.  Lots of volume today.  Lots of sweat.  Lots of slinging steel.  Get chalked up and crush it..


Double Long Cycle Clean and Jerk
You go / I go format
Rep Range:

3-5-7-9-11-13-15-13-11-9-7-5-3

bridges, head stands, and hand stands

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

4/13/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple strength day today. 5x5s w/ an airdyne kicker.
5 sets of 5 reps.  Great workout to do with a partner.  Take 30-45 seconds rest in between sets.  The airdyne kicker is a 3 minute blast of 20 seconds sprint and 10 seconds regular pedaling.

5x5s

Chest press
Bent over row
Torch press

Airdyne blast

SCDL
Barbell lunge
Barbell snatch

Airdyne blast

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

4/12/15

SEAL Sunday # 124... 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..

4/11/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 squat thrust / sit out combos
10 swings

back bridges, hand stands, and ab work.. 

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

4/10/15

Yoga with Lesley Fightmaster...

https://m.youtube.com/watch?v=RXokV2qKRDM

Namaste...  El Rey always... 

4/9/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do some combos or super sets.  This is like one of my old school college ice hockey workouts, but brought up to speed with what we do at FIST.  Sorry, no bench press and lat pull downs.. (Not that there is anything wrong with them).  Basic but brutal.  Do each set as many time as possible in the allotted time.

3 minute periods

#1 
8 barbell row
12 chain push ups
20 flutter kicks

#2
8 double suitcase lunges
10 box jumps
20 flutter kicks

#3
8 SCDL
10 chain back extensions
20 flutter kicks

#4
8 sand bag shoulders
10 sand bag press
20 flutter kicks

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

4/8/15

Warm up with joint mobility, foam roller, 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 kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:


Goblet squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush 

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

4/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5 Box Jump
10 SEAL push-ups
5 pull-ups
10 Battling Rope slams
5 dips

Finisher:

3 sets of 15 Barbell Squats w/ bodyweight on the bar. (i.e. you weigh 150lbs , you squat 150lbs)

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

4/6/15

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..

4/5/15

Happy Easter!! Enjoy the day!! Pax Vobiscum!!

El Rey always..

4/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session..  Set your timer and perform this "mini" workout in the allotted minute.  If you finish prior to the time expiring, you get to rest, if you don't, you just keep going.. (push harder).. This is a great strength, conditioning, and endurance training session.

EMOTM 20 minutes

3 burpees
7 swings
7 goblet thrusters
3 burpees

Rope finisher.. 

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

4/3/15

Yoga with Lesley Fightmaster... Easy morning vinyasa..

https://www.youtube.com/watch?v=mlP1br-CtW8

Namaste..  El Rey always..

4/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 5x5 combos.  Uppers and lowers.  Old school steel super set style.  Great strength circuit.

5 sets of 5 reps

Uppers

Barbell Row / Kettlebell Pullover
Chest Press / Perfect Push ups

Lowers

Kettlebell Front Squat / SCDL
Kettlebell Lunge / Plank Donkey Kick

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

4/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BBB circuit with some jump rope.  If you aren't familiar with the Bulgarian Body Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BBB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 squats
20 hi-pulls
20 push ups (hands on the bag) 

1 minute jump rope

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