9/30/16

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=qRQyWE2xOAw

Namaste..  El Rey always.. 

9/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Jump rope will be at the forefront.  If you aren't proficient with jump rope, do the best you can, or substitute it with jumping jacks.  Either way lots of volume.

Down and up

200 jump ropes
50 2 hand swings
150 jump ropes
40 push-ups
100 jump ropes
30 club swing squats
50 jump ropes
20 burpees
25 jump ropes
10 heavy snatch 5L/5R
50 flutter kicks then back up..

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

9/28/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple conditioner.  Find a hill and run up and down it, and then run for distance.  Not much to it, but after a few hill sprints, you'll be heaving for air.

Run 800m
5 25 yd hill sprints
Run 800m
5 50yd hill sprints
Run 800m

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

9/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
You Go / I Go Max rounds in 15 minutes
(Take rest as needed... Moderate weight.. :-) )
1 double swing
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
10 BB spins
5 push ups

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

9/26/16

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 broad jump
5 ab wheel

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

9/25/16

SEAL Sunday # 194.. 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.. 

9/24/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock ripping through bodyweight and bulgarian bag movements. Eight exercises of 20 seconds of work and 10 seconds of rest.  Each exercise is done in succession for 8 rounds.  So in essence, its an 8 exercise circuit for 8 rounds.  Get after it!!


20 seconds on 10 seconds off

BB Cake Mixers
High Knees
Dog Pee Planks
Sit-outs
Over hand grip snap downs
BB Jump Squats
Pop Push Ups
Front Raise Squat combo

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

9/23/16

Yoga for stress relief..

https://www.youtube.com/watch?v=jsOqcwcy2mI

Namaste.. El Rey always.. 

9/22/16

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell/kettlebell combo workout.. We are going to combine them and make them into a circuit.  So begin with joint mobility 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 25s 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 hex bar dead lift
5 power clean
5 double kettlebell/dumbbell snatch
5 flutter kicks (4 counts)
5 burpee

1/2 mile run + handstand hold finisher

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

9/21/16

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 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats

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

9/20/16

Today were are going to HIIT it.. So begin with joint mobility, foam roller, and dynamic movement.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.

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.. 

9/19/16

Today, I am going to hit the TRX straps and do some body weight exercises.  Warm up with joint mobility and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

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

9/18/16

SEAL Sunday # 193.. 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.. 

9/17/16

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.. 

9/16/16

Yoga for sore legs with Adriene..

https://www.youtube.com/watch?v=2137wAXvufE

Namaste.. El Rey always.. 

9/15/16

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 hi-pulls
10 jump squats
10 good morning

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

9/14/16

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.

5 rounds

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

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

9/13/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One round crusher.  After each movement, alternating sprints and burpees.  It will be a sweat churner.  So get warm and get going!!

Chipper
Down, and then back up..

60 swings
10 burpees
50 push-ups
50 yd sprint
40 sumo/upright row
10 burpee
30 jerks
50 yd sprint
20 snatch
10 burpee
10 triple crush
50 yd sprint

hand stand holds.. pull ups..

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

9/12/16

Simple workout today.  Just run.. Warm up with joint mobility 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 10k

6 minutes of 30 second intervals of abs

Told you it was simple.

Cool down, have a nice day.

September 11, 2016

SEAL Sunday # 192.. 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.. 

9/10/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session.  Evens and odds for 16 minutes.   Two separate challenges for each segment.  Get warmed up and get after it.


EMOTM

Odd:
8 Kettlebell Jump Squat
5 Hi pull / Catch / Squat
6 Plank Jacks

Even:
5 BB Burpees
5 Snap Downs
10 Spins

Feel free to add reps to make it more challenging

Extra:

3 sets of 5 Hex Bar Dead Lifts
3 sets of Handstand Holds

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

9/9/16

Yoga with Kaleen..  Twists..

https://www.youtube.com/watch?v=Q6HADWY-qHQ

Namaste..  El Rey always.. 

9/8/16

Warm up with joint mobility, dynamic movement, and foam roller.  Shoulders and hips are a little sore from yesterday.. So spend some extra time getting them going.  Today we are going to do 20/10 tabata protocol.  It is 8 sets of one exercise where you work for 20 seconds and then rest for 10 seconds.  The work has to be done as hard as possible.  Usually, by the last set, you are shot.

20 on / 10 off  8 total sets (do not go on to the next exercise until you have completed 8 sets)

squat thrust
single arm jerks
split jumps
heavy swing
heavy bent over row
pilates ab blasters

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

9/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight armrap.  Gotta throw a bit of running into this as well.  Not my favorite thing to do but necessary.  So get warmed up and get after it.

15 Minutes  AMRAP

200m Run
5 Chin ups
10 Sit-outs
15 Push-ups
20 Sit-ups


3 sets of  5 reps

Double Kettlebell Thrusters

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

9/6/16

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.. 

9/5/16

Labor Day.. Also SEAL Monday.. To find out what the workout entails, you must participate.. 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 @NavySEALPTTEST on twitter.

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

9/4/16

SEAL Sunday # 191.. 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.. 

9/3/16

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..

9/2/16

Yoga..  Hip flexors.. 

https://www.youtube.com/watch?v=jYkxnTl2rtU

Namaste.. El Rey always.. 

9/1/16

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..