Sunday, February 7, 2016

2/7/16

SEAL Sunday # 164.. 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, February 6, 2016

2/6/16

Warmup with joint mobility, dynamic movement, and foam roller.  Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups


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

Friday, February 5, 2016

Thursday, February 4, 2016

2/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Multiple movements for a full body training session plus conditioning to get the lungs going.  Push your pace and get after it.

 6 periods

30 second intevals of work / 10 second intervals of active recovery (quick feet, high knees, jog in place)

Press
Arm Throw / Spin Combo
High Pull
SEAL Push-up
Snapdowns
Donut Swings
Hammer Curls
Squats

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

Wednesday, February 3, 2016

2/3/16

Warm up with joint mobility, dynamic movement and foam roller.  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 flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.



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

Tuesday, February 2, 2016

2/2/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.


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

Monday, February 1, 2016

2/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats


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