Sunday, June 30, 2013

6/30/13

SEAL Sunday # 47... 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.

Cool down, have a nice day..  El Rey always.. 7500 to go..

Saturday, June 29, 2013

6/29/13

Warmup with joint mobility, dynamic movement, and foam roller.  A bit of a kitchen sink training session today.  We are going to 5 mini 4 minute workouts.  Each "set" will be as AMRAP within the 4 minute time frame.  These mini workouts all simulate the stress of match/game time conditions.  Wrestling match, a penalty kill in hockey, sprinting up the field in field hockey etc.. Push yourself during these low rep sequences.. Only YOU know if you're giving 100%.

Each round is 4 minute AMRAP within the 4 minute period

#1
3 trap bar deadlifts
5 seal push ups
10 body weight jump squats

#2
10 kettlebell swings
5 ab wheel
10 ring rows

#3
5 BBB snapdowns
5 spins L
5 spins R
5 hammer curls

#4
5 barbell press
5 barbell lunge L
5 barbell lunge R

#5
5 sumo squat/hi pull/catch/goblet thruster
10 sit ups

  Cool down, have a nice day..  El Rey always.. 7600 to go..

Friday, June 28, 2013

Thursday, June 27, 2013

6/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..

5 rounds

Run 500m 
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

Cool down, have a nice day..  El Rey always..  7800 to go..

Wednesday, June 26, 2013

FIST Strength

FIST Strength

Click above link..

6/26/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength session.  Simple 5x5 format. So make sure you are good and warmed up and get 'er done..
Take rest as needed in between sets..

5 sets of 5 reps

1/2 Turkish Get Ups 5L/5R (no switches)
Double Jerks
Chain box jumps
Chest press
Bent over row
Rope climbs

1/2 get up is the first 4 segments of the picture below..

Cool down, have a nice day.. El Rey always..  7900 to go..


Tuesday, June 25, 2013

20 Minute Strength and Conditioning Circuit

6/25/13

Warm up with joint mobility dynamic movement, and foam roller.  Today we are going to hit a max rounds in a 20 minute frame.  Pick 3 or 4 movements, short reps, and try and get as many rounds as possible within the time limit.  All you'll need for today is your own body weight and 1 kettlebell.  Great way to hit the whole body in a short period of time.  Since there is little or no rest, for you athletes still competing, it simulates "game conditions" very well.

http://www.youtube.com/watch?v=nMiOQ1KBs-M&feature=youtu.be

20 minutes amrap

10 squats w/ 45lb plate 
5 snatch L
5 snatch R
15 abs (crunch, full sit up, knees to chest, etc.. mix it up)
30 jump rope skips

Cool down, have a nice day..  El Rey always..  8000 to go..

Monday, June 24, 2013

6/24/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Choose a series of movements and begin with 1 rep of each and work to 10 reps of each and then back down to 1.  Take rest as needed, but try and power through the whole set.  This is a great strength and conditioning combination.

Ladders

1 to 10
10 to 1

deadlift (moderate weight)
pull up
push up
barbell power cleans (moderate weight)
back extension


Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 8100 to go

Sunday, June 23, 2013

6/23/13

SEAL Sunday # 46... 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.

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI..  8200 to go..

Saturday, June 22, 2013

6/22/13

Warmup with joint mobility dynamic movement, and foam roller... Today we are going to hit a workout my friend showed me in Muscle and Fitness.  It is based on a crossfit wod.  It combines three power movements : dead lift, clean, and push press.  The FIST variation will be done with kettlebells in lieu of the barbell version in the magazine.  It looks like a brutal test.. Here is the link to the article http://www.muscleandfitness.com/training/routines/crossfit-wod-fight-finish It should be fun.  I also added a kick in the butt at the end with the thrusters.  Once you begin the round, the bells can't leave your hands.

5 rounds

12 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 8300 to go..

Friday, June 21, 2013

6/21/13

Summer solstice today.. Seems only appropriate to do some yoga.. Hips and hamstrings... http://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste..  El Rey always.. Prayers for John and VCI.. 8400 to go..

Thursday, June 20, 2013

6/20/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit body bag and kettlebell combos tabata style.  20 seconds all out and 10 seconds rest for 8 sets sets.  To learn more about this style of training and the benefits, you can click this link -- http://tabatatraining.org/?p=18  This is a great way to benefit aerobic and anaerobic systems.  Plus, its just a great sweat.. ;-)

20 seconds on 10 seconds off for 8 sets

Snap downs
Double jerks
BBB burpees
Sumo/Hi pulls
Donut swings
Figure 8 / static holds

Cool down, have a nice day.. El Rey always... Prayers for John and VCI.. 8500 to go..

Wednesday, June 19, 2013

6/19/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Heavy weight, short reps and high sets.  So get a good sweat going with your warmup and lets get started.  Remember, don't sacrifice form to go heavy.  Use a challenging weight, but always make sure that you are safe and in control.  Take rest as needed in between sets

 5 rounds

Rep range 3-5

heavy kettlebell lunges 3-5 per leg
heavy single kettlebell thruster 3-5 reps
chain pull ups 3-5 reps
8 ab wheel
100 jump rope skips

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 8600 to go..

Tuesday, June 18, 2013

6/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength, endurance, and conditioning workout.  100 down to 10 chipper.  It will be a mix of kettlebell and body weight movements.  The main proviso is that you can not move on until you have finished each exercise.

1 set

100 single arm swings
90 sumo squats
80 push ups
70 high knees
60  double cleans
50 goblet press
40 bent over row
30 sit ups
20 sit outs
10 pull ups

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 8700 to go

Monday, June 17, 2013

6/17/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an every minute on the minute strength session.  We just be using two full body exercises.  Push ups and kettlebell snatches.  Great combination of ballistic power of the snatch and the strength of the push up. Should be a good one.  Plus the mystery event.. Gotta show up for that one.. Amount of minutes is up to you.

EMOTM

5 snatch L
5 snatch R
5 clap push ups


Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 8800 to go..

Sunday, June 16, 2013

6/16/13

SEAL Sunday # 45... 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.



Cool Down, have a nice day.. El Rey always..  Prayers for John and VCI.. 8900 to go..


Saturday, June 15, 2013

6/15/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight / kettlebell combo training session.  Very simple.  If you need to use assistance on the pull ups that is perfectly acceptable, just make sure that you DO them.  Don't blow it off, assisted pull ups help you build up your strength to do the real thing.  This is a great strength and conditioning combo. 

10 Rounds

Take rest as need in between rounds

5 pull ups
5 two crossfit style 2 handed swings
10 push ups
10 two crossfit style 2 handed swings
20 full sit ups
20 two crossfit style 2 handed swings  

Cool down, have a nice day... El Rey always.. Prayers for John and VCI.. 8900 to go..

Friday, June 14, 2013

6/14/13

Yoga with Fiji... Don't be bummed if you can't do some of the movements, I struggle with a lot of them.. Lol..

http://www.youtube.com/watch?v=5F56V93lU8k

Namaste.. Prayers for John and VCI.. El Rey Always.. 9000 to go..

Thursday, June 13, 2013

6/13/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BBB Olympics.  You go I go training session with the body bag.  If you don't have a partner, time each of your sets.  Once you see your time, that is how much rest you will take.  For example if it takes you 30 seconds to do 20 spins, take 30 seconds rest.  Cut all of the reps in half as well.  Rep ranges are based on 2 person teams.  It should be fun..(I think..)

BBB Olympics

For time:

100 BBB Burpees
200 Snapdowns
200 Spins
200 Jump squats
200 Presses
100 Donut Swings

Cool down, have a nice day... El Rey always.. Prayers for John and VCI.. 9100 to go..

Wednesday, June 12, 2013

6/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to get some conditioning in with some HIIT.  We will utilize ropes, body weight, kettlebells, and Olympic plates throughout the circuit.  Quick moving, very little rest in between sets really simulates "game conditions".  Mental and physical focus.  As always remember form first..

25 seconds on 5 seconds off

5 rounds

Ropes
OH Plate Squat
Ab wheel
TRX row
Dips
Farmer' carry 
Box jump
Walking Lunge

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 9200 to go..

Tuesday, June 11, 2013

6/11/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a you go I go training session.  In my opinion, the best bang for you buck movement that you can perform.  It hits the entire body and becomes a mental test just as much as a physical one.  Long Cycle Clean and Jerks.  This is great if you have a partner, but if you don't, simply take 30-90 seconds rest in between sets.  Try not to exceed 90 seconds.  Hammer it out just like Ilika in this video. http://www.youtube.com/watch?v=jGffLyTuqbc

5 rounds
Double Long Clean and Jerks
2-4-6-8

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 9300 to go..

Monday, June 10, 2013

6/10/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength workout.  We will incorporate full body lifts, body weight, and a touch of running.  Short reps and long sets.  We are going for bursts of explosive power and strength.  So get good and warmed up and let's get after it today.

5 Rounds

10 double swing
5 dead double snatch
3 chain pull ups
40 yd. sprint

Take rest as needed in between rounds

Cool down, have a nice day...  El Rey always..  Prayers for John and VCI..  9400 to go.

Sunday, June 9, 2013

6/9/13

SEAL Sunday #44... 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.

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 9500 to go..

Saturday, June 8, 2013

6/8/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BBB.

Every minute on the minute for 15 minutes

5 BBB Thruster
5 BBB Hi-Pulls
5 BBB Snap downs

Cool down, have a nice day.. El Rey always.. Prayer for John and VCI.. 9600 to go..

Friday, June 7, 2013

6/7/13

Yoga.. Lots of posterior chain work this week..  Hamstrings, hips, and lower back work with David.. http://www.youtube.com/watch?v=PojgMEUIy-4

Namaste...  El Rey always.. Prayers for John and VCI..  9700 to go..

Thursday, June 6, 2013

6/6/13

D-Day remembrance day... Warm up with joint mobility and dynamic movement. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the Allied soldiers landed at in Normandy on June 6, 1944.  Each workout is a 4 minute period.

Utah
10 lunges
20 mountain climbers
10 clean and press

Omaha
10 goblet thruster
10 seal push ups
20 crunch

Gold
10 sumo squats
10 burpees
20 flutter kicks

 Juno
20 snatches
10 frog jumps
20 knees to elbows

Sword
20 1 arm swings
10 sitouts
10 russian twist

Cool down, have a nice day..  El Rey always.. Prayers for John and VCI.. 9800 to go

Wednesday, June 5, 2013

6/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some strength and conditioning.  Simple and effective.  Mentally challenging to really push yourself.  Try and get as many round as possible in the allotted time.  Short reps heavy weight and little rest.

20 minutes amrap

5 heavy Kettlebell Cleans L
5 heavy Kettlebell Cleans R
10 Push Ups
10 Full Sit Ups
5 heavy Kettlebell Rows L
5 heavy Kettlebell Rows R



Cool down, have a nice day.. El Rey always.. 9900 to go... Prayers for John and VCI..

Tuesday, June 4, 2013

6/4/13

Warmup with joint mobility and dynamic movement.  Today we are going to hit the pavement and do some running.  Not a crazy distance but a few 400m runs.  We'll mix in some weight and body weight training exercises along the way.  This one is four rounds done for time.  Never sacrifice form to be faster, that's when we run into injuries.

4 Rounds

Run 400M
25 Swings
20 Halos (10L/10R)
15 Atomic Hi-Pulls
10 Clean and Front Squat (10L/10R)
5 Burpees

Cool down, have a nice day...  El Rey always...  Prayers for John and VCI..

Monday, June 3, 2013

6/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the sled, jumps, cleans, etc.. Great strength and conditioning circuit.  Leg drive, explosive hips, and power pushing and pulling.  Generally, an ass kicker..

Take rest as needed in between rounds.

25 yard sled push
25 yard sled pull
25 yd sprint
5 box jumps
5 dead double clean and jerk
5 chain back extensions
5 medicine ball smash
5 pull ups
5 OH squats

Cool down, have a nice day... El Rey always.. Prayers for John and VCI..

Sunday, June 2, 2013

6/2/13

SEAL Sunday #43... 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.


Cool down, have a nice day..  El Rey always.. Prayers for John and VCI.. 

Saturday, June 1, 2013

6/1/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go back to basics.  Kettlebell 2 minute drills..  This is a great way to hone your technique, build your strength, and gain tremendous endurance.  So chalk up and get after it..

2 minutes work / 45 seconds rest
2 Rounds

Swings
Cleans
Press
Thruster
Figure 8 / Push Ups
Snatch

Finisher :

2 minutes of Burpees

Cool down, have a nice day... El Rey always.. Prayers for John and VCI..