4/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the entire body with long cycle clean and jerks.  Lots of volume today.  Lots of sweat.  Lots of slinging steel.  Get chalked up and crush it..


Double Long Cycle Clean and Jerk
You go / I go format
Rep Range:

3-5-7-9-11-13-15-13-11-9-7-5-3

bridges, head stands, and hand stands

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

4/13/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple strength day today. 5x5s w/ an airdyne kicker.
5 sets of 5 reps.  Great workout to do with a partner.  Take 30-45 seconds rest in between sets.  The airdyne kicker is a 3 minute blast of 20 seconds sprint and 10 seconds regular pedaling.

5x5s

Chest press
Bent over row
Torch press

Airdyne blast

SCDL
Barbell lunge
Barbell snatch

Airdyne blast

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

4/12/15

SEAL Sunday # 124... 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..

4/11/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 squat thrust / sit out combos
10 swings

back bridges, hand stands, and ab work.. 

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

4/10/15

Yoga with Lesley Fightmaster...

https://m.youtube.com/watch?v=RXokV2qKRDM

Namaste...  El Rey always... 

4/9/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do some combos or super sets.  This is like one of my old school college ice hockey workouts, but brought up to speed with what we do at FIST.  Sorry, no bench press and lat pull downs.. (Not that there is anything wrong with them).  Basic but brutal.  Do each set as many time as possible in the allotted time.

3 minute periods

#1 
8 barbell row
12 chain push ups
20 flutter kicks

#2
8 double suitcase lunges
10 box jumps
20 flutter kicks

#3
8 SCDL
10 chain back extensions
20 flutter kicks

#4
8 sand bag shoulders
10 sand bag press
20 flutter kicks

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

4/8/15

Warm up with joint mobility, foam roller, and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:


Goblet squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush 

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