Friday, December 19, 2014

Thursday, December 18, 2014

12/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going hit a prodigious volume session.  Timed sets for multiple reps per side.  Make sure that you chalk up your hands and shave down your callouses.  We will be utilizing bodyweight, kettlebells, clubbells, and Bulgarian Bags in a kitchen sink training session.

5 Rounds Max Reps.. Push hard..

Each segment is 40 seconds followed by 20 seconds of rest

Box Jumps
Clubbell halos
BB Arm Throw
Double swings
Double kettlebell front squats
Ring Rows

Back Bridges, headstands, handstands, & splits..

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

Wednesday, December 17, 2014

12/17/14

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, foam roller, 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 35s 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 jerk
5 hanging leg raise
5 burpee

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




Tuesday, December 16, 2014

12/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work a you go / I go training session.  1 minute of work, 1 minute of rest for a sustained period of time.  The reps add up, believe me.  This is modified mixed version of the Steve Cotter Crusher that we do with double kettelbells.  Today we are going to use Bulgarian Bags and a single kettlebell.  Still, it'll be good go..

1 Minute on / 1 minute off

Swing/Hi-Pull/Snatch = 1 rep
(Repeat sequence for 1 minute switch hands whenever you want)
Bulgarian Bag Thrusters
Single Arm Rows (switch whenever you want)

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

Monday, December 15, 2014

12/15/14

Warm up with joint mobility, dynamic movement and foam roller.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1.

push up
back extension
pull up
box jump
ab wheel

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

Sunday, December 14, 2014

12/14/15

Due to a wrestling competition SEAL Sunday is suspended today.  In lieu of a SS training session, here is an oldie but a goodie in the spirit of SS.  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be PT in between BB sets.  It all adds up to good though in the end.  Train for the title!!

3-5 rounds
Take rest as needed in between sets.  Do not exceed 2 minutes.

20 spins 10L/10R
5 bb burpees
20 hammer curls
5 bb burpees
20 presses
5 bb burpees
20 squats
5 bb burpees
20 arm throw 10L/10R
5 bb burpees

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

Saturday, December 13, 2014

12/13/14

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the cards.. EL 52 Card flip.. So make sure you are good and warmed up and get after it..

EL D Card Flip

Hearts = Plate Clean and Press
Diamonds = Plate Rows
Spades = Plate Jump Squats
Clubs = Plate Halos
Joker #1 = 100 Mountain Climbers
Joker #2 = 100 Flutter Kicks

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