Tuesday, September 30, 2014

9/30/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Chest to bar
Jump pull-ups
Dips
Ab wheel
Clubbell pull over/squat
Double kettlebell press


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

Monday, September 29, 2014

9/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Several full body movements for a challenging session.  Make sure you get good and warmed up and get after it.

Run 1/2 Mile

20 minutes AMRAP

2 TGUs L
2 TGUs R
5 Box jumps
5 Burpees

Run 1/2 Mile

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

Sunday, September 28, 2014

9/28/14

SEAL Sunday # 102... 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, September 27, 2014

9/27/14

Warm up with joint mobility, dynamic movement and foam roller.  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.

2 Rounds

22-18-14-10-6-2-6-10-14-18-22 

single arm swings (split each # of reps in half for L/R)
push ups



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

Friday, September 26, 2014

9/26/14

Much needed yoga class today.. Posterior chain assault this week.. Yoga with Lesley..

https://www.youtube.com/watch?v=bIRXL1Z9egs&list=PLEs9dX8UXFZqQV2pdHdp-EeAlMqB_0Ndf

Namaste... El Rey always..

Thursday, September 25, 2014

9/25/14

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, a kettlebell, 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=18 It 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

Sumo/upright row
Seal push-ups
Thrusters
V-ups
Clean and Jerks
Burpees

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

Wednesday, September 24, 2014

9/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

5 baseball pull-ups
6 heavy off-set SCDL (switch weights after 3 reps)
7 burpee box jumps
8 heavy lunge 4L/4R
9 dips
10 ab wheel

rest as needed in between rounds

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