Friday, November 21, 2014

Thursday, November 20, 2014

11/20/14

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to do HICT (High Intensity Circuit Training).. 5 exercises, 25 seconds of work and 5 seconds to get to the next spot.  These workouts simulate "game" conditions for athletes and push physical and mental endurance. 

25 seconds on / 5 seconds off
5 Rounds per set

Set 1

Ropes (double waves, alternating waves, corkscrews, judo throw, wave from your knees)
Chest to bar
Dips
2 handed swing
Medicine ball slams

Set 2

Ropes
Double press
Gorilla jack
Russian twist
High knees

Set 3

Ropes
Ukrainian Dead Lift
Pull ups
Lunge
Ab wheel

Wednesday, November 19, 2014

11/19/14

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles. Check out http://www.clubbell.tv/ for a comprehensive overview of clubbells and helpful tips should you choose to invest in one or two.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

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


Tuesday, November 18, 2014

11/18/14

Warmup with joint mobility, dynamic movement, and foam roller.   Bulgarian Bag day today.  The time sequence is going to be 1 minute of work 30 seconds of rest.  The Bulgarian Bag is a great strength and endurance tool.  I have found that it really helps with mental toughness.  It crushes your grip and dares you to quit.. Don't quit!!

1 minute of work / 30 seconds rest
2-3 rounds

spins left
spins right
upright row
BB burpee
high knees
press
hammer curls
donut swings
good mornings
snap downs

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

Monday, November 17, 2014

11/17/14

Woke up today not feeling as sore as I thought I would be, time will tell through out the day.  Going to hit the trx system today for some body weight exercises.  Warm up with joint mobility, foam roller and dynamic movement.  I spent some extra time here just to really get the blood flowing.

10 rounds

10 trx knee tucks
10 rows
10 pistol squats 5L/5R
10 curls/tricep extensions
10 chest press

  20 second airdyne sprint


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

Sunday, November 16, 2014

11/16/14

SEAL Sunday # 109... 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, November 15, 2014

11/15/14

This is a retread in my "crusher" file.. Warm up with joint mobility, foam roller, and dynamic movement.  Today is another kettlebell / body weight circuit.  Push ups, thrusters, snatches, and squat thrusts.  It is another good strength and conditioning work out. 2-3 rounds.  Give yourself a few minutes break in between sets.  Try and up your weight.. Push yourself.. Get after it!!

2-3 rounds

5 squat thrusts
21 snatch L

10 seal push ups
21 snatch R
15 seal push ups
21 thrusters L
20 seal push ups
21 thrusters R
5 squat thrusts 


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