Saturday, August 30, 2014

8/30/14

Warmup with joint mobility, dynamic movement, and foam roller.  Lots of volume today.  Focus on making each rep count.  These high volume training sessions serve two fold.  Strength and conditioning all boiled into one workout.  Have a great sweat.


24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
Push ups
Box jumps
Ring rows
Single Kettlebell front squat 12/12, 9/9, 6/6, 3/3

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

Friday, August 29, 2014

8/29/14

Yoga for Jiu Jitsu with Lesley and Professor Flavio Almeida..  Awesome class.. Hits the psoas and upper back which are problem areas for me.

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste..  El Rey always..

Thursday, August 28, 2014

8/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Bulgarian Bag endurance test today.  Its very simple.  Just finish.  Push yourself hard and get after it.  Grab your BB and get ready for an oldie but a goodie.

5 rounds with the bag
4 x 400m runs

500 reps and 1 mile

20 spins
20 presses
20 lunges
20 push-ups
20 snap downs
Run 400m with the bag


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

Wednesday, August 27, 2014

8/27/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT training.  We will utilize body weight, ropes, kettlebells, etc.. to really hammer out a good full body tilt.  I like these circuit training workouts because they simulate "game-like" conditions.  Lots of work, very little rest, and for a sustained period of time.

25 seconds of work / 5 to switch stations
3 Rounds of each circuit.

Ropes
Ring rows
Sledge smashes
Renegade rows
Clubbell pull over / squat
Full body crunch

Ropes
Ring pistol squat
Box Jump
Plate clean and jerk
Clubbell thruster
Reverse crunch

Max Pull-ups
Max Chin-ups

Splits and back bridges


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

Tuesday, August 26, 2014

8/26/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yards

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

Monday, August 25, 2014

8/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a explosive strength workout.  We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells.  Throw those three elements together, and you have a kick ass training session.


6 Rounds

Take rest as needed in between rounds

5 heavy squat L
5 heavy squat R
5 heavy clean L
5 heavy clean R
5 clap push ups
5 heavy upright row
5 heavy swing
1 rope climb



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

Sunday, August 24, 2014

8/24/14

SEAL Sunday # 97... 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..