11/30/13

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 Seal push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
5 sit-ups

Period #4

10 gorilla jacks
5 push-ups

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

 

11/29/13

After yesterday's full body assault, a much needed yoga day.. Mellow yoga with Melissa..

http://www.youtube.com/watch?v=nj6r1-AncjA&feature=c4-overview&list=UU2ZEmNa1Q2yottu4fn3Ok7Q

Namaste.. El Rey always..

11/28/13

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


8 rounds +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving)

20 spins
20 hammer curls
20 push-ups
20 press
20 snap downs
20 halos
20 arm throws
20 good mornings
20 swing squat
20 bent over rows

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

11/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Increase weight after 3 sets in a light-medium-heavy format, then work your way back down from heavy-medium-light.  Gotta get ready to give thanks and make sure the metabolism is ready for the turkey and pumpkin pie tomorrow.. ;-)


5 sets :

6 reps Double Dead Kettlebell Cleans - Light
8 clap push ups
4 reps Double Dead Kettlebell Cleans - Medium
6 clap push ups
2 reps Double Dead Kettlebell Cleans - Heavy
4 clap push ups

Extra credit:
5-10 handstand push ups

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

11/26/13

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  But first we have to warmup with some Birthday Burpees for for FIST Family member GOV!! One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Russian Twist  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

11/25/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today is going to be a conditioning workout.  20 minutes of a short circuit, as many rounds as you can.  I love these types of workouts, it is a mental test.  You should be completely spent at the end of the 20 minutes because you have given every ounce of energy you have to get that last rep.  So give everything that you have, its only 20 minutes..

20 minutes amrap

5 thrusters left
5 thrusters right
5 chin ups
10 seal push ups
15 sit ups

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

11/24/13

Warm up with joint mobility, dynamic movement, and foam roller. Today, in lieu of SEAL Sunday, we are going to participate in the Dan Falco Memorial BYAA Gator Run.  Dan was a BYAA wrestler for our township, and he tragically passed away when he was just 15.  We honor his memory every year at BYAA Wrestling with our annual Gator Run.  It is 3 miles.  We always add a twist.  Just as Dan would've said, "Go hard or go home." So some of my FIST Family will be joining me, and we will be Team FIST farmers carrying for the 3 miles.

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