5/21/16

Warmup with joint mobility dynamic movement, and foam roller... Today we are going to hit a workout my friend showed me in Muscle and Fitness.  It is based on a crossfit wod.  It combines three power movements : dead lift, clean, and push press.  The FIST variation will be done with kettlebells in lieu of the barbell version in the magazine.  It looks like a brutal test.. Here is the link to the article http://www.muscleandfitness.com/training/routines/crossfit-wod-fight-finish It should be fun.  I also added a kick in the butt at the end with the thrusters.  Once you begin the round, the bells can't leave your hands.

5 rounds

12 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters

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

5/20/16

Yoga.. Twists.. 

https://www.youtube.com/watch?v=4b9nI7qs82k

Namaste.. El Rey always.. 

5/19/16

Warm up with join mobility, foam roller, and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

20 spin / arm throw combos 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
10 halos
20 split jump / snapdown combos

Finish:
2 minute BB burpee challenge

 

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

5/18/16

Warm up with joint mobility, dynamic movement, and foam roller.. For those who are wondering what "joint mobility" is, I posted a video on the F.I.S.T. face book home page.  It is video of my teacher Steve Cotter performing and explain the importance of joint mobility.  Ok.. now on to the fun. 

Track workout today.. If you don't have access to a track, use mailboxes in your neighborhood, if they are too far away then guesstimate distances the best you can.

200m run/walk 100m
400m run/walk 100m
800m run/walk 100m
1600m run/walk 100m

10yd, 20yd, 30yd, 40yd, 50yd bear crawl. walk back to original starting place after each set.

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

5/17/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills, Walter Payton style.  Throw in some strength movements and you have a great training session. So be ready to push.  Like yesterday, find your moment in the mud, and embrace it.  Get 1% better today.

10 rounds

25 yard hill sprint
5 Clean and Jerk L
5 Clean and Jerk R
5 Clean and Front Squat L
5 Clean and Front Squat R
10 Swing

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

5/16/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

5/15/16

SEAL Sunday # 176.. 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..