Thursday, August 27, 2015

8/27/15

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, box jumps and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...



 Run 1/2 mile

5 rounds of LCC&J

Rep range 3-5-7 (L/R arm)
single kettlebell :3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / box jumps

3-5 reps (try and increase weight after each set)
7 box jumps

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

Wednesday, August 26, 2015

8/26/15

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..

Tuesday, August 25, 2015

8/25/15

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.  Use manageable kettlebell as it pertains to weight. 
Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 suit case dead lift
5 dead kettlebell clean
5 double kettlebell snatch
5 jerks
5 flutter kicks (4 counts)
5 burpee

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

Monday, August 24, 2015

8/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some road work. Get out there and enjoy the summer morning or evening and just run.  Find your pace and push toward your goal.. Mileage is up to you.  You can sprint and walk in intervals if you'd like too. Just move.. Not my favorite thing to do, but gotta do it.

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

Sunday, August 23, 2015

8/23/15

SEAL Sunday # 142... 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.. 

Saturday, August 22, 2015

8/22/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with the Bulgarian Bag.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, EVERY ACE IS 11 BURPEES.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - BB Press
Diamonds - Front Handle Spins
Spades - Clean and Front Squat
Clubs - Snap Downs

Joker #1 - 100 knees to chest
Joker #2 - 100 flutter kicks


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





Friday, August 21, 2015

8/21/15

Yoga with Candace...  hips and chest.. 

Namaste..  El Rey always..