10/30/12

Warm up with joint mobility, foam roller, an dynamic movement 

5 rounds

1 minute row
20 swings
1 minute jumping jacks
20 see saw press
1 minute row
20 back extensions
1 minute jumping jacks
20 medicine ball smashes
1 minute row
20 swings

Rest 2-3 minutes after each round.

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

10/29/12

Warm up with joint mobility, foam roller, and dynamic movement.  As we brace for Hurricane Sandy, we still have to get in our workouts.  I will probably be posting remotely for a few days after the storm hits, so bear with us.  Anyway, today we are going to hit a body weight workout.  After all of those clean and jerks yesterday, make sure you are good and loose.

2 sets of 3 rounds.. 1 set = completion of 10,20, & 30 reps

Round 1 = 10 reps of each
Round 2 = 20 reps of each
Round 3 = 30 reps of each

Squats
Jump Pull Ups
Sprawls
Push Ups
Squats

Rest for 60-90 seconds in between sets

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

10/28/12

SEAL Sunday #18... 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 Pre-Season Strength and Conditioning

10/27/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a Bulldog body weight workout.  It will be a nice chipper.  So 1 round, no muss, no fuss.  Good form is key... Don't let your form break down just to get through it.  Focus on maximizing each rep to reap the benefits of the movement.

1 round

50 push ups
10 flying squirrel jumps
50 full sit ups
10 flying squirrel jumps
50 lunges 25L/25R
10 flying squirrel jumps
50 squats
10 flying squirrel jumps
50 chest to bar
10 flying squirrel jumps
50 hip lifts 25L/25R

GO DAWGS!!!

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

10/26/12

Rest day.. Enjoy..

El Rey always..

10/25/12

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Then load your bar with a manageable weight for doing multiple reps/sets.. This is an endurance workout so I don't go heavier than the bar plus 25s on each side.

Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 dead lift
5 power clean
5 barbell snatch or double kettlebell/dumbbell snatch
5 flutter kicks (4 counts)
5 burpee

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