10/9/2024

Warm up with joint mobility and dynamic movement.  Chalk up for snatches today.  We are going to combine kettlebell snatches and some body weight exercises for our workout today.  Ballistics and plyometrics.  Aside from being fun and breaking up the workout, you will get the benefit of the explosive power movement of a snatch as well as using your own body weight.  Use a moderate weight, because there are a ton of snatches...


24-16-8 reps 

Snatch/split jumps
Snatch/star jumps

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

10/8/2024

Warm up today with joint mobility and dynamic movement.  Today is very simple, all you need is your own body weight, a pull up bar, and a jump rope.  So after you are warmed up have at it.

10 rounds (no rest)

1 minute jump rope
5 pull ups
5 burpees
5 box jumps
5 dips
5 ab wheel

Super simple, but believe me it is a good sweat.

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

10/7/2024

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 and Manny always.. 

10/5/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple but truly effective conditioning workout.  All in it entails is the use of your own body weight and a timer.  We are going to be using one of my favorite training regimens, Tabata training.  You can read more about this type of protocol here: http://tabatatraining.org/?p=18It is worth reading.  It is one the ways the Russians developed such incredible sustained strength and endurance in all of their Olympic endeavors.  So lets get to it!!

20 seconds on / 10 seconds off for 8 rounds
Leave nothing in the tank

SEAL Push ups
Squats
Donkey kicks
Split jumps
V-ups
Squat thrusts

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

10/3/2024

Warm up today with joint mobility and dynamic movement.  Today will be another simple yet effective workout.  All body weight and running.  I get bored just running for distance, so I like to break it up.  Short and to the point today.  So here we go.

Run, Row or Bike 400m or 1/4 mile
25 push ups
50 cossack squats 25L/25R
10 pull ups

15 ab wheel (no ab wheel, no problem do leg lifts or knee tucks)

8 rounds

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

10/2/2024

Warm up with joint mobility, foam roller, and dynamic movement.  Today we will incorporate 3 kettlebell movements into a flowing 5 set workout.  It is a great endurance and conditioning workout.  Swing, hi pulls, and snatch all together in a 2-4-6-8 format. You start off by doing 2 swings, 2 hi pulls, and 2 snatch with your right arm, and then repeat the process with your left arm.  High volume, high intensity, and high endurance.. Enjoy..

2-4-6-8 rep range
5 sets rest 60-90 seconds in between sets

Swing, Hi Pulls, & Snatch
1 set 
2 L/R S, HP, Sn
4 L/R S, HP, Sn
6 L/R S, HP. Sn
8 L/R S, HP, Sn

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

10/1/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats

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