5/19/13

SEAL Sunday #41... 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.

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI...

5/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old stand by endurance go.  FIST 500.  Simply pick 5 exercises and do 100 reps of each.  The caveat is that you can't go on to the next movement until you finish the one that you are performing.  It is a great mental exercise as well as physical.  All you'll need is 1 kettlebell and your body weight.  Switch hands as often as you like.  Once you start, the bell can't hit the ground.

100 reps of each.. Take rest as needed

Goblet Squats
Swings
Presses
Flutter Kicks
Kettlebell Cleans

 Cool down, have a nice day... El Rey always.. Prayers for John and VCI..

5/17/13

Rest Day..  Enjoy..

Have a great day..  El Rey always.. Prayers for John and VCI..

5/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do grab bag workout.  Put several different body weight, kettlebell, barbell, etc.. exercises into a bag and have your team pick one out.  Figure out if you are going to  do reps or time, and there you have a training session.  It is a fun way for the group to have some input into what they are doing, but the mad scientist always decides what ingredients go into the formula..  So choose your exercises wisely.

Cool down, have a nice day...  El Rey always..  Prayers fro John and VCI...

5/15/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

Cool down, have a nice day... El Rey always... Prayers for John and VCI..

5/14/13

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to hit the plates.  Just 1 Olympic plate, and a jump rope.  Climb the ladder ascending in reps as you go.  Several rounds and very little rest give you a muscle and cardio pump.  This is another great game conditions simulation.  Executing when you're tired.  The well conditioned athlete always will..


5 rounds w/ plate

5 OH squats
10 Snatch
15 Pullovers
20 Axe choppers 10L/10R
25 Clean and press

50 jump rope skips or Jumping Jacks

Cool down, have a nice day... EL Rey always.. Prayers for John and VCI..

5/13/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some sandbag, body weight, and kettlebell training.  Nice mix to get the blood going.  Short reps and long timed sets to mimic competition conditions.  3 mini 8 minute amrap sets.

8 minutes each set amrap for each set

Set 1
5 sandbag cleans
5 pull ups
5 ab wheel
10 swings

Set 2
5 sandbag rows
5 chain back extensions
5 chain push ups
10 swings

Set 3
5 sandbag jerks
5 box jumps
5 plank mule kicks L/R
10 swings

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI..