4/30/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix in static holds with our training.  Spending time under tension forces the body to really work through each exercise right down to the hard to train stabilizers.  Also, it is a tremendous mental exercise in "making friends with fatigue".  Force yourself in a uncomfortable place and persevere and you come out stronger.

1 minute OH static hold
30 second L/R speed jerk

1 minute goblet static
30 second L/R front squat

5 Rounds

20 floor chest press
20 seated shoulder press
20 lunges
20 dips
20 cleans

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

 

Clap Push Up Dips

4/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit VO2 max snatch training session.  It is simple.  Set your timer for 15 seconds and rip as many snatches as you can. Take 15 seconds rest. Then repeat the process with your other arm.  50 sets. Make sure you are pushing to get as many reps as you can during your sprint.

50 sets
15 seconds on / 15 seconds off
Kettlebell snatch

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

4/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5x5 strength workout..  Lower body and posterior chain focus.  Make sure that you are pushing hard.  It is a great you go / I go training session.  Increase weight with each set, but as always, never sacrifice form just to lift more weight.  Push hard today.. Breaking through barriers is the name of the game.

5x5

One legged dead lift
Back Squats
Back extensions w/ chain and med ball
Ukrainian dead lifts
Double Kettlebell dead cleans
Double Kettlebell front squats
Box jumps

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

4/27/14

SEAL Sunday # 81 ... 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.. 

4/26/14

Warmup with joint mobility, dynamic movement, and foam roller.  Mixed body weight and kettlebell training today.  Strength bias today.  We hammered lots of endurance training this week.  Force yourself to push with a challenging weight.  Simple movements but effective. 

10 Rounds
(1-2 minutes rest in between rounds)

10 Swings
10 Sumo Squats / Hi Pulls
10 Ring Rows or Chest to Bar
10 Push Ups

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

4/25/14

Yoga...  hips, hamstrings, and lower back.. One of my favorites..

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste..   El Rey always.

4/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session..  Set your timer and perform this "mini" workout in the allotted minute.  If you finish prior to the time expiring, you get to rest, if you don't, you just keep going.. (push harder).. This is a great strength, conditioning, and endurance training session.

EMOTM 20 minutes

3 burpees
7 swings
7 goblet thrusters
3 burpees

Team Sled work..
Rope work.. 

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

4/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills with kettlebells, body weight, and plates.  Should be an interesting combo.  Pairing up hill sprints and strength training work is like peanut butter and jelly.  Get a good warmup and get after it..

10 rounds

Hill sprint 30 yds.
20 reps of your choice of kettlebells, body weight, or plate

5 rope climbs
Max pull ups
Max chin ups

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

4/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the best bang for your buck exercise there is, in my opinion.  Long cycle clean and jerks.  It is a full body workout that works from the tip of your toes to the top of your head..  Focus on keeping a steady consistent pace with quality reps rather than just trying to get it done..  This is a great you go / I go training session.. Chalk up..

LC C&J
Doubles
Reps:
3-5-7-9-11-13-15-13-11-9-7-5-3
(Take rest as needed. Do not exceed 2 minutes)

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

4/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multi-round strength and conditioning circuit.  Slow controlled strength movements mixed in with explosive power movements and a dash of conditioning to finish it off.  So get  a good warmup and get ready to get 'er done..

10 Rounds

3 TGUs L
3 TGUs R
5 Heavy Hi-Pull L
5 Heavy Hi-Pull R
5 Tuck Jump
20 yd Sprint
5 Pull Ups

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

4/20/14

Happy Easter!!  Enjoy the day off today!!

Pax Vobiscum!! El Rey always..

4/19/14

FIST MYSTERY WORKOUT DAY..  Show up and find out what is on the agenda...  Warmup with joint mobility, dynamic movement, and foam roller.  Make it fun and challenging.  Enjoy..

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

4/18/14

Odd object day..  Warmup with joint mobility, dynamic movement, and foam roller.  Today find something heavy, and lift it up.  Sandbags, rocks, kegs, or logs.  Today we are going to do our annual Good Friday Log carry.  Enjoy.. Sets.. Distance.. Time.. Your choice..

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

4/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Team training.  Each team will be responsible for their rep count.  It is a crusher. No other way to describe it.  5 exercises 300 reps each.  Get ready to get after it.

Each exercise must be competed before advancing to the next.

Team format you go / I go

300 reps each

Spins
Presses
Jump Squats
Donut swings
Power cleans

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

4/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

4/15/14

Beautiful morning for ladders... Warmup with joint mobility, dynamic movement, and foam roller.  Ladder sets are great muscle endurance tests.  Make sure that you don't sacrifice form to just get through it quickly.  Focus on making each rep count.

Each set goes 2-4-6-8.  So you run through each exercise 2 reps, then 4 reps, and so on until you reach 8.

Set 1
Body weight
jumping jacks
squats
push ups
squat thrust


Set 2
Kettlebells
2 handed swings
double cleans
double snatch
2 handed swing

Set 3
kettlebell/body weight combo
chin ups
SCDL (suitcase dead lift)
back/ham raise
dips

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

4/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the gridiron..10 yards is all of the distance you'll need.  This will be a great strength, mental, and endurance training session.  Do your best NOT to put your kettlebells down.  There is no doubt that you will have to put them down, so create a pentaly..  After each 10 yard increment, 10 swings.. Therein lies the mental test.. Take as much recovery time as needed after each round.

 5 Rounds

10 yards of double see-saw press
10 double swings
10 yards of walking lunge
10 double swings
10 yards of double see-saw press
10 double swings
10 yards of walking lunge
10 double swings

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

4/13/14

SEAL Sunday # 80 ... 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..

4/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Wood chipper.  5 sets.. Kettlebell single arm movements and Bulgarian Bag combos.  This will help you continue to fine tune each movement.  Always looking for improvement.  Simple, but effective.  Take rest needed, but don't exceed 2 minutes.

5 Sets

10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R

4 - 30 second battling rope conditioning periods..  

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

4/11/14

yoga..

https://www.youtube.com/watch?v=gw51-WHaD_A

Namaste.. El Rey always...

4/10/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit our animal workout.. Mixed body weight and kettlebell exercises in couplets along with rope climbs.  Great fun and a tough test.. Try and get through it with as little rest as possible..


5 rounds

20 swings
10 yds bear crawl
20 presses
10 yds scorpion walk
20 front squats
10 yds duck walk
20 snatch
10 yds frog hop

1 15' rope climb

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

4/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a 5x5 strength training session.  Simple movements with a touch of conditioning (always have to throw in some conditioning).  Mystery conditioning component... Get a good warmup and get after it..

5x5s

Chain back extensions
Chest press / chain push ups
Heavy SCDL
Barbell row
Barbell upright row

10 20 yard sprints

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

4/8/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize the Bulgarian bag and a jump rope for a killer combo. This training session will push us to increase our grip strength, muscle endurance, muscle strength and mental fortitude.  Get after it..

5 Rounds with as little rest as possible in between rounds

20 Spins
50 Jump Rope skips or Jumping Jacks
20 Snap Downs
50 Jump Rope
20 Jump Squat
50 Jump Rope
20 Arm Throw
50 Jump Rope
20 Press
50 Jump Rope

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

4/7/14

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM
You can add the renegade row also if you want.

10 sets of 10
Man makers

Take a minute break in between

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

4/6/14

SEAL Sunday # 79... 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.. 

4/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we start off with Birthday Burpees for Lauren!! Happy Birthday!!  Then we go right into it.  Team plate training.  One person performs plate exercises while their partner performs "active rest".  So basically, you are moving constantly.  Your "active rest" can be anything.  Jumping Jacks, swings, squats, sit-ups, whatever.. As long as you are in constant motion.

3 Rounds

Plates:

30 Halos
25 Squats
20 Clean and Jerks
15 Triple Crush
10 Lunge
5 Front Raise

While your partner exercises stay in motion..

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

4/4/14

Yoga with Jennifer.. Tough couple of days of training.. Time to restore..

https://www.youtube.com/watch?v=MOFnH1bVWmQ

Namaste...  El Rey always..

4/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mimic "game time" conditions by performing mini 4 minute workouts.  3-4 exercises with short reps for as many rounds as you can in that time period.  Great conditioner, strength builder and great muscle endurance test.  Short reps, try and go a bit heavier to challenge yourself.

2 Rounds

Period 1
5 heavy swings
5 squat thrusts
10 rows

Period 2
5 heavy upright row
5 clap push ups
20 mountain climbers

Period 3
10 suitcase lunge
10 figure 8 / static hold
5 sit-ups

Period 4
10 snatch
20 hi knees

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

4/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Start off with 53 birthday burpees for Uncle Tony.  That should get you sufficiently warmed up for what is to come.  Get outside and run a bit.  Basic sprint work out followed by 5x5 dead lifts.  Very simple..

1 mile :
Sprint for 30 seconds
Walk/Jog for 60 seconds

5 sets of 5 dead lifts

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

4/1/14

Warm up with joint mobility, dynamic movement, and foam roller. and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:


Over Head squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush

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