9/30/12

SEAL Sunday #14... 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 @NavySEALPTTEST on twitter. 

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

Wrestling Conditioning Workout

9/29/12

Warm up today with joint mobility and dynamic movement.  Today we are going to do a mystery workout.. You want to know what is in store at FIST today?  You gotta show up to train!!

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

9/28/12

Rest...

El Rey always..

9/27/12

Warm up with joint mobility and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

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

9/26/12

Yoga with Esther... Check out her site.. or you tube channel. Lots of free stuff. This is a heart opening class.. Great for the upper back and shoulders.. Some nice hamstring and quad stretches as well..

http://www.ekhartyoga.com/video/0_iukx1t2c

Namaste..                                                                                               El Rey always..

9/25/12

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is push ups.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

3 Rounds

22-18-14-10-6-2-6-10-14-18-22

2 handed swings
push ups

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