Wrestling Kettlebell / Body Weight Conditioning Workout

12/6/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is going to be a conditioning workout.  20 minutes of a short circuit, as many rounds as you can.  I love these types of workouts, it is a mental test.  You should be completely spent at the end of the 20 minutes because you have given every ounce of energy you have to get that last rep.  So give everything that you have, its only 20 minutes..

20 minutes amrap

5 thrusters left
5 thrusters right
5 chin ups
10 seal push ups
15 sit ups

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

12/5/12

Yoga.. Definitely feeling wrestling season already :-) .. Good to work out the kinks.. Gotta hit the hips.. 20 minutes and you will feel great..

http://www.ekhartyoga.com/video/0_74ism39a

Namaste..                                                                                        El Rey always..

12/4/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Body Bag.  The Bulgarian Body Bag is a great tool for explosive strength, joint mobility, and endurance.  I find the grip strength element second to none.  We are going to go up and down the ladder with the bag today.

3 rounds

Reps:

10-15-20-15-10

Spins
Presses
Jump Squats
Push ups
Snap downs
Cossack squats

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

12/3/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a good solid strength day.  Simple 3 movement workout.  Make sure that you really hit the roller well.  We are going to do dead lifts, box jumps, and mountain climbers.  Dead lifts are essential for anyone that wants to build strength through the core, develop grip strength, put on muscle mass, and gain power through the hips.  So for explosive athletes, this is a must do.  Proper form is also paramount.

10 sets

Rest 60-90 seconds in between sets

3-5 Dead Lifts
7 box jumps
30 mountain climbers

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

12/2/12

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. Oh, and today is another FIST Family member's birthday.. 37 + 1 burpees..

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

12/1/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 47 + 1 burpees to start. May as well 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 47 + 1 (48) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  You will do a total of 24 sets on each arm.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
47 sets

single arm snatch
(moderate weight)

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