9/14/14

SEAL Sunday # 100... 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.. 

9/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit dead lifts, power cleans, some box jumps, agility work, and some sled pushes.  Mix them all together, and you have a great training session for explosive power.  If you don't have a sled, farmer's walks or wheel barrow pushes/pulls work as well.  If you don't have an agility ladder.. Get some chalk and draw one on the driveway or sidewalk..  Get 'er done!!

10 sets

3-5 dead lifts (increase weight as needed)
3-5 power cleans
6 box jumps
25 yds sled push
25 yds sled pull
agility ladder

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

9/12/14

Yoga with Lesley..  Twists and detoxify..


https://www.youtube.com/watch?v=_zP5lOZNfo0&list=PLEs9dX8UXFZoByco4IAqeTjQf5H6QKCb_

Namaste..  El Rey always..

September 11, 2014

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller. oday we are going to do a bit of a mixed bag.  Snatches, rope climbs, hops, crawls, push ups etc.. Begin with joint mobility and dynamic movement. The workout is a mix of cardio and strength.  We will be combining cardio, strength and endurance for both phases.




Phase 1

20 sets of 15 seconds on / 15 seconds off
Snatch  (Try and be consistent each time with the amount of reps, but try and push yourself for that one extra rep each time)

Phase 2

5 rounds
Rope climbs (If you don't have a rope, do 10 pull ups)
25 yd (bear crawl, frog hop, alligator walk, scorpion hop left, scorpion hop right)
10 Burpees
25 Bicycle crunch

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

9/10/14

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Now that the weather is changing, spend a little more time warming up to heat up your engine.  Wrestling season is coming..

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

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

9/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it with Tabata Tuesday.  For more information about the Tabata protocol check out this article http://www.active.com/fitness/articles/what-is-tabata-training .  We are going for a double dose of aerobic and anaerobic system conditioning today.  Get ready and go get 'em..

8 rounds
20 on / 10 off

Star jumps
Squats
Hi-pulls
Squat thrusts
Snatch

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

9/8/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel.  Barbells and kettlebells pulling and pushing.  Of course, there will be a touch of conditioning. Can't train at FIST without some conditioning.  So get warmed up and get after it.


1/2 Mile sprint / jog
sprint for 20 seconds / jog for 20 seconds

10-8-4-6-2
Increase weight each set

Hex bar Dead Lifts
Kettlebell Jerks
Barbell Upright Row
Kettlebell Cleans
Kettlebell Front squats
Barbell Row

Rope climbs, back bridges, splits, & hand stands

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