Thursday, October 30, 2014

10/30/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with the Bulgarian Bag.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, EVERY ACE IS 11 BURPEES.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - BB Press
Diamonds - Front Handle Spins
Spades - Clean and Front Squat
Clubs - Snap Downs

Joker #1 - 100 sit-outs 
Joker #2 - 100 flutter kicks




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

Wednesday, October 29, 2014

10/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit.  Long sets and short reps with a bit of conditioning ;-)..  We did lots of volume and endurance training last evening so today we'll focus on power and explosiveness.  Get a good warmup and get after it.

12 sets

3-5 dead lifts (increase weight as needed)
3-5 pop up box jumps
5 pull-ups
20 second airdyne sprint

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

Tuesday, October 28, 2014

10/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  FIST 100s.. Great mental test and endurance builder.  Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Chalk up and get after it..


100s

100 swings
100 thrusters
100 walkouts
100 rows
100 plank jumping jacks

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

Monday, October 27, 2014

10/27/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Run..  Just Run.. Break it up anyway you'd like, but get those legs going.  Get that heart pumping.  Distance, sprints, hills, and flats use all types of terrain to improve your cardiovascular stamina.  Enjoy..

1 mile run
5 hill sprints
1/2 mile run
5 ladder sprints
1 mile run
5 hill sprints
5 ladder sprints

finisher: 5 rope climbs

back bridges, splits, headstands, and handstands

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

Sunday, October 26, 2014

10/26/14

SEAL Sunday # 106... 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 25, 2014

10/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  It will be a full body go.  Make sure that you're good and warmed up and then get after it.  Push hard and get quality rounds.. You get nothing out of doing 15 crappy sets.. Make sure that you never sacrifice form for speed.. That said.. Push yourself..

20 minutes AMRAP

30 seconds battling ropes (waves, alt. waves, corkscrews, etc.. )
5 Double Kettlebell LCC&J
10 Double Kettlebell Bent Over See Saw Row
30 Bodyweight lunges 15L/15R


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