1/7/14

Warm up with joint mobility and dynamic movement.  Today we will channel our inner Herb Brooks.  This quote sums it up, "No one has ever worked hard enough to been able to skate with the Soviets for an entire game.  Gentlemen, we are going to work hard enough."  There is a scene in "Miracle" that is based on actual event.  The US team played a terrible game, and Brooks made them do ladders, killer drills, or gassers..  Today will be our version.

Since its brutal outside.. Mountain climbers and burpees will have to do..

5 rounds (no rest)


20 single arm swings
20 push ups
20 figure 8 static holds
20 goblet squats
20 goblet presses
50 mountain climbers
5 burpees

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

1/6/14

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Make sure you're good and warmed up.  Winter has definitely set in the northeast.  

3-5 rounds

100 Jumping jacks
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Burpees 

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

1/5/14

SEAL Sunday # 69... 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.

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

1/4/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to fight the bitter cold in the Northeast by getting a good sweat going.  Heat is cranking in the garage, and now its time to sling some steel.  We are going to do a simple plate and body weight circuit.  It will get the blood pumping and cut through the cold.


5 Rounds
10 reps each

Plate OH squats
Plate press
Push-ups
Plate upright row
Russian Twist
Gorilla Jacks
Plate clean and jerk
Bent over rows
Frog jumps
Plate halos

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

1/3/14

Yoga...

http://m.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always...

1/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  After yesterday's posterior chain assault, we need a low stress day for joint and hand recovery.  We will still hit it hard and get a solid sweat though, just using our own bodyweight to achieve that end.

10 rounds
1 minute airdyne sprint (no airdyne, jump rope, stink at jumping rope.. practice and get better)
10 sit outs
10 jump squats
10 push ups
10 single leg hip lifts
10 dips
5 Ab wheel

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

1/1/14

Happy New Year everyone!!! Today we are going to chalk up and hit a Snatch training session.  Two phases. Phase 1 will be cardiovascular fitness and phase 2 will be strength.  All with just one exercise.   Remember to start off as always with joint mobility, dynamic movement, and foam roller.  Make sure you shake out all of the New Year's Eve cobwebs, and get after it!! 2014!! I truly hope it is an excellent year for the whole FIST Family!!

15 seconds on / 15 seconds off for 30 sets
Snatch

5 sets of 5 Dead Snatch L/R
5 sets of 5 Double Snatch
5 sets of 5 Heavy Snatch L/R

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