Tuesday, April 21, 2015

4/21/15

Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires

Period 1
15 snap downs
20 scorpion lunge (10L/10R)
25 press 

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
20 thruster
10 donut swing
20 split jump

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

Monday, April 20, 2015

4/20/15

Warm up with joint mobility and dynamic movement.  Today we are going to just use body weight and the hill in my neighborhood.  This is another great conditioning workout, and also a great mental test.  The hill isn't super steep, and it is a gradual and long....

20 minutes amrap

1 hill run

50 Cossack squats
40 Hip Lifts (20L/20R)
30 Sit Outs(15L/15R)
20 Push ups
10 Split jumps


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



Sunday, April 19, 2015

4/19/15

SEAL Sunday # 125... 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, April 18, 2015

4/18/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it with high intensity interval training.  30 seconds of work 10 seconds to switch stations.  Haven't bust a good circuit in a while so today is the day.  Enjoy..

Multiple Rounds

30 seconds on / 10 seconds off

Ropes
Clubbell Halos
Plate Thrusters
Ab Wheel
TRX Row
Box Jumps


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

Friday, April 17, 2015

Thursday, April 16, 2015

4/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BBB circuit with some jump rope.  If you aren't familiar with the Bulgarian Body Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BBB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 jump squats
20 hi-pulls
20 push ups (hands on the bag) 

1 minute calisthenics

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

Wednesday, April 15, 2015

4/15/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5x5 strength workout..  Lower body and posterior chain focus.  Make sure that you are pushing hard.  It is a great you go / I go training session.  Increase weight with each set, but as always, never sacrifice form just to lift more weight.  Push hard today.. Breaking through barriers is the name of the game.

5x5

One legged dead lift
Back Squats
Back extensions w/ chain and med ball
Ukrainian dead lifts
Double Kettlebell dead cleans
Double Kettlebell front squats
Box jumps

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