Wednesday, August 24, 2016

8/24/16



Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

5 baseball pull-ups
6 heavy off-set SCDL (switch weights after 3 reps)
7 burpee box jumps
8 heavy lunge 4L/4R
9 dips
10 ab wheel

rest as needed in between rounds

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

Tuesday, August 23, 2016

8/23/16



Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go back to basics and hit some 2 minute drills.  This is based off one of the first training videos I ever watched called the Art of Strength by Anthony DiLuglio.  Simple concept.  Pick several single arm kettlebell movements, and set your timer and go continuously for 2 minutes.  This is a great way to work on form and technique through repetition.  Make sure that you're using the appropriate weight for the time that you're working.  This is a limited rest training session...

2 minutes on / 30 seconds off
Swings
Cleans
1 arm rows
Lunges
Triple crush
Russian twist / sit-ups
Front Squats
Jerks
One legged dead lift
Snatch

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

Monday, August 22, 2016

8/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning combo.  We will utilize the Turkish get up and jerk for our strength movements, and the Airdyne bike for the conditioning.  If you don't have access to an airdyne bike, you can substitute sprints or burpees.  Try and go a bit heavy on the TGUs.  The reps will be short.

10 Rounds

2 TGU/Jerk L
2 TGU/Jerk R
30 second Airdyne sprint

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

Sunday, August 21, 2016

8/21/16

SEAL Sunday # 189.. 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, August 20, 2016

8/20/16

Mystery training today..

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

Thursday, August 18, 2016

8/18/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with the Bulgarian Bag.  This is probably my favorite tool to train to use when training.  You utilize your whole body when training with this tool, and I find that I always have a great training session.  It is worth the investment.

Time limits..

10 sets

Use 2 minute periods.  Make a quick circuit like below, the get after it.. It pays to be a winner.. 
BB burpee penalty for the whole group if time runs out before finishing the set. 

10 spins L
10 spins R
10 BB sit ups
10 BB jump squats
10 Snapdowns

10 yards of frog hops with the bag after each round

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