9/17/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
You Go / I Go Max rounds in 15 minutes
(Take rest as needed... Moderate weight.. :-) )
1 double swing
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
10 BB spins
5 push ups

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

9/6/17

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1. 

push up
back extension
chin up or jump pull up
box jump
ab wheel

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

9/5/17

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..

9/4/17

Warm up with joint mobility and dynamic movement. Today we are going to hit the entire posterior chain pretty hard.  5 movements make up one rep.  I got this from the head strength and conditioning coach at Kent St.. He designed this "circuit lift" specifically for the wrestling team.  We will be using kettlebells, but this can be done with barbells as well. Take as much rest in between rounds as needed.

Run 800M

5 Rounds

5 SCDL
5 Dead Cleans
5 Jerks
5 Front Squats
5 Jerks
Run 800M

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

9/3/17

SEAL Sunday # 238.. 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.. 

9/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag/Kettlebell/Rope circuit.  Timed sets to keep things moving.  Full body fat burner.  Keep moving during "break" times and push through each segment.

20 seconds work / 10 second off

4 Rounds of each Period

Period 1

Ropes
BB Snap downs
KB Goblet squat

Period 2

Ropes
BB Spins
KB Swings

Period 3

Ropes
BB step through Lunge https://www.youtube.com/watch?v=OiAS7qy3eRw
BB Side Swing / Squat Combo

Period 4

Ropes
BB Clean and Front Squat
Moderate Double KB Snatch

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

9/1/17

Full body yoga class with Kassandra...

https://www.youtube.com/watch?v=CUi5Jf_LC-I

Namaste..  El Rey always..