Monday, January 23, 2017

1/23/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use strictly body weight in our training session.  This is a great conditioning workout and a great mental test.  It is 100s.  Choose several body weight movements, and do 100 reps before you move on to the next movement.  Focus on quality reps, by the time you're getting close to that 100th rep you may be losing form and focus.  Don't.. Form and Focus..


Do NOT move on to the next exercise until you have completed 100 reps.
Take rest as needed.. 

Sit outs 50L/50R
Squats
Squat thrusts
Walk outs
Crunch
Mountain climbers 

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

Sunday, January 22, 2017

1/22/17

SEAL Sunday # 209.. 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, January 21, 2017

1/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session.  We are going to break it up into odds and evens.  Same format applies, just the movements will be offset and you'll have to remember which set you should be doing.  A little mental challenge in the morning as well.. ;-)

EMOTM for 20 minutes

Odds:

2 SCDL
4 Burpees
6 Double Swings

Evens:

5 BB Thruster
5 Snapdowns
5 Jump Squats

El Rey always.. Have a nice day..  

Friday, January 20, 2017

Thursday, January 19, 2017

1/19/17

Big conditioning today. 6 minute periods, 45 seconds of work intervals, 15 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  Don't panic, no burpees today.. :-).. No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

Each exercise is done as many reps as possible for 45 seconds of work and 15 seconds rest
4 rounds

Presses
Spin / Arm Throw Combo 10L/10R 
Hammer curl
Squats
Hi-Knees
Snap downs 



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

Wednesday, January 18, 2017

1/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick bodyweight Crazy 8 training session.  8 reps of 8 exercises for 8 rounds.  Try and do the whole sequence with as little rest as possible.  The training sessions are great for strength, flexibility and overall conditioning.  As always, do not sacrifice quality for speed.. crummy form = crummy results or worse.. injury.. So focus and enjoy..

8 rounds of 8 reps

push-ups
sit-ups
jump squats
sit-outs
jumping jacks
burpees
dips
split jumps

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

Tuesday, January 17, 2017

1/17/17



Warm up with joint mobility and dynamic movement.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more stretching at the end, and call it a day.

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