Friday, July 25, 2014

7/25/14

Posterior chain focused yoga session today with David... 

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste...  El Rey always.. 

Thursday, July 24, 2014

7/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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

Wednesday, July 23, 2014

7/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

Tuesday, July 22, 2014

7/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multiple exercises in an as many rounds as possible format.  Form is never sacrificed for form.  Crappy form with equate to bad habits, injuries, and crappy results.  So focus on making each rep count.  That doesn't mean take it easy.  Go all out.  Give everything. "Today live like you wanna.  Let yesterday burn and throw it in the fire. Fight like a warrior."- Matisyahu

20 minute AMRAP

10 alternating squat / kung fu kick combos
5 tuck jumps
8 SEAL push ups
6 pull-ups
50 jump rope skips or jumping jacks

Flexibility and strength drills

Handstands / splits / back bridges

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

Monday, July 21, 2014

7/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

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


Sunday, July 20, 2014

7/20/14

SEAL Sunday # 92... 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, July 19, 2014

7/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 2 person tandem training session.  If you don't have a partner, try and time your set times and then take the same amount of rest to mimic another person's work time.  This will ensure that you get the proper rest period in between sets.  You go / I go format.  2-4-6-8 format.  Several movements that I struggle with personally, but it is precisely those areas that we must work on to improve.  Get 'er done today..

2-4-6-8

Plate OH Squats
Double Kettlebell hang cleans (heavy)
Double Kettlebell bent over row (heavy)
Double Kettlebell hi-pulls (moderate)
Double Kettlebell thrusters (moderate)


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