Thursday, September 18, 2014

9/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebells and Bulgarian bags to create an outstanding combo crusher.  Multiple rounds of different bag movements incorporated with swings, hi-pulls, and snatches.  Needless to say it will be a grip grip crusher.  Get warmed up and get 'er done.

5 Rounds

20 KB 2 hand swings
20 BB arm throw
20 KB hi-pull 10L/10R
20 BB spins 10L/10R
20 KB snatch 10L/10R
20 BB clean and front squat

Flexibilty and strength skills:
hand/head stands, cartwheels, back bridges and splits

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

Wednesday, September 17, 2014

9/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

6 rounds

16 sandbag floor to shoulder hoist 8L/8R
16 see saw chest press 8L/8R
16 sandbag zercher squat
16 sandbag cleans
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Rope climbs

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



Tuesday, September 16, 2014

9/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast with a little running.  I really like these training sessions, you really have to focus moving your own weight, and I always feel exhausted at the end of them.  So get warmed up and get after it today.

8 rounds

30 yard sprint
25 push-ups
25 sit-ups
25 squats
25 ring rows

Max dips after each round

Buddy lifts, hand/head stands, and bridges

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

Monday, September 15, 2014

9/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls
25 Double Kettlebell cleans
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

Back bridges, splits, & hand/head stands

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

Sunday, September 14, 2014

9/14/14

SEAL Sunday # 100... 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, September 13, 2014

9/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit dead lifts, power cleans, some box jumps, agility work, and some sled pushes.  Mix them all together, and you have a great training session for explosive power.  If you don't have a sled, farmer's walks or wheel barrow pushes/pulls work as well.  If you don't have an agility ladder.. Get some chalk and draw one on the driveway or sidewalk..  Get 'er done!!

10 sets

3-5 dead lifts (increase weight as needed)
3-5 power cleans
6 box jumps
25 yds sled push
25 yds sled pull
agility ladder

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