Thursday, October 23, 2014

10/23/14

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.  You can use barbells. dumbbells, or kettlebells.  Whatever you have access to use.  Make sure that if you're going to use barbells, you use a manageable weight.  This is an endurance go not a pure strength session.  

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 or scdl
5 power clean or kettlebell / dumbbell dead clean
5 barbell snatch or double kettlebell/dumbbell snatch
5 pull-ups 
5 burpees




Wednesday, October 22, 2014

10/22/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do some Turkish get up combos.  Turkish get ups are a tremendously sneaky exercise.  Although it is not a ballistic movement like a snatch, after several of them in a row, you are beginning to feel it.  We are going to add everyone's favorite body weight exercise.. burpees.. into the mix for a musculo-skeletal strength, joint mobility, and cardiovascular workout.

Go through this twice for a great sweat. 

1 Round of 2 minutes hitting the heavy bag

1 TGU L/R -- 6 Burpees
2 TGU L/R -- 7 Burpees
3 TGU L/R -- 8 Burpees
4 TGU L/R -- 9 Burpees
5 TGU L/R -- 10 Buprees

1 Round of 2 minutes hitting the heavy bag


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

Tuesday, October 21, 2014

10/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate 3 basic kettlebell movements and combine them with timed plank variations.  A great mix of strength and cardiovascular exercise in a fun and challenging training session.  So get warmed up and hit it today!!  For some ideas on plank variations, check out this link for ideas.. https://www.youtube.com/watch?v=WMj58BaysdQ

5 rounds

20 swings
30 second plank
20 hi-pulls L
30 second plank
20 hi-pulls R
30 second plank
20 thruster L
30 second plank
20 thruster R
30 second plank


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

Monday, October 20, 2014

10/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BBB snap downs
Airdyne sprint 30 seconds
20 BBB press
Airdyne sprint 15 seconds
20 BBB jump squats


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

Sunday, October 19, 2014

10/19/14

SEAL Sunday # 105... 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, October 18, 2014

10/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10
Single arm Clean and Jerk
Burpees

2-4-6-8-10-12-14-16-18-20
2 Hand Swing
Sit-out

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