10/7/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength and conditioning session utilizing the clean and jerk.  Training will be broken up into two segments, short reps / long sets and endurance sets for time.  The kettlebell clean and jerks are a tremendous full body exercise.  You utilize muscle groups from your feet to your head.  Get good and warmed up and get ready to go.

Single Arm C&J

3 sets
2-4-6-8 reps

10 minute set 
switch arms on the minute

3 sets
3-5 reps (heavy)

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

10/6/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a Squirrel jump body weight workout.  It will be a nice chipper.  So 1 round, no muss, no fuss.  Good form is key... Don't let your form break down just to get through it.  Focus on maximizing each rep to reap the benefits of the movement.

1 round

50 push ups
10 flying squirrel jumps
50 full sit ups
10 flying squirrel jumps
50 lunges 25L/25R
10 flying squirrel jumps
50 squats
10 flying squirrel jumps
50 chest to bar
10 flying squirrel jumps
50 hip lifts 25L/25R

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

10/5/14

SEAL Sunday # 103... 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...

10/4/14

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.. 

10/3/14

Yoga... Love this detoxification class with Lesley Fightmaster.

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

Namaste..  El Rey always..

10/2/14

Today, we're going to hit the El Diablo 666 Bulgarian Bag Crusher.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings
Donut swings
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

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

10/1/14

Warmup with joint mobility, dynamic movement, and foam roller.   Today we are going hit some old school barbell training with a few body weight chasers.  It will be a good mix up after several weeks of kettlebell focus.  So get warmed up and get ready to get after it today.

Barbell Squats
Reps 25-20-15-10-5
Increase weight as reps decrease
50 bodyweight squats

50 step ups

Hex Bar Dead Lifts
Reps
15-12-9-6-3
Increase weight as reps decrease
50 back extensions

Sprint 20 seconds / Jog 20 seconds for 1/2 Mile