9/30/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Chest to bar
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

9/29/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell, run, and rope session.  Haven't incorporated the rope climb a ton this summer due to Mt. Everest challenge.  Thank god that is over.. ;-) So we are back at it.. Single round complex.  Get after it..

1 Rope climb
25 Hi-pull L
25 Hi-pull R
5 Burpee
Run 50 yds
1 Rope climb
25 Clean and Jerk L
25 Clean and Jerk R
5 Burpee
Run 50 yards
1 Rope climb
25 Snatch L
25 Snatch R
5 Burpee
Run 50 yards
1 Rope climb
50 Hand to Hand swing
5 Burpee
Run 50 yards
1 Rope climb

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

9/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5 Box Jump
10 SEAL push-ups
5 pull-ups
10 Battling Rope slams
5 dips

Finisher:

3 sets of 15 Barbell Squats w/ bodyweight on the bar. (i.e. you weigh 150lbs , you squat 150lbs)

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

9/27/15

SEAL Sunday # 147... 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...

9/26/15

Warmup with joint mobility, dynamic movement, and foam roller..  We will be utilizing 2 kettlebells. Complex of several movements to create 1 rep. Try and get as many reps as possible within the allotted time frame.  Get good and warm, and get after it.

15 minutes
Try and get as many reps as possible.
Take rest as needed.. (You're going to need to rest.. )




1 Rep =

SCDL
Double Clean
Double Front Squat
Double Jerk

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

9/25/15

Vinyasa flow with Candace.. 

https://www.youtube.com/watch?v=imCpVm44NAw

Namaste..  El Rey always..

9/24/15

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..
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..

9/23/15

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..

9/22/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to ramp up our conditioning.  The strength training will be incidental.  We will break up into teams and hit 200M relays.  One person will run, one person will "work".  Pick several "work" exercises.  The faster you run, the less "work" your partner has to do. 

20 minutes
200M relays
You go / I go format
Utilize kettlebell or bodyweight movements for work set.

3 minutes
single arm snatch/jerk combo set

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

9/21/15

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1.

push up
back extension
chin up or jump pull up
box jump
ab wheel

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

9/20/15

SEAL Sunday # 146... 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..

9/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the FIST 100s.  Simply pick 4 or 5 exercises and do 100 reps of each.  Do not move on to the next exercise until you have completed 100 reps of the current exercise.  It is a great strength and conditioning training session.  Mental toughness comes into play as well.  Single arm exercises can be broken up into 50 per side, the goal is to get to 100 reps.  Pick wisely and enjoy.

100s

2 handed swings
squat thrusts
lunges
plate press
plate row

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

9/18/15

A little detox yoga class with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=_zP5lOZNfo0

Namaste..  El Rey always..

 

9/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format.. 

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

9/16/15

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..

9/15/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a double kettlebell crusher.  Descending reps of 4 movements.  This will get your heart pumping and your sweat flowing.  Make sure that you concentrate on form rather than speed.  Crappy reps = crappy results.  Get after it.

Rep Range
20-15-10-5

Double Thrusters
SCDL
Burpees
Double cleans
Plank jacks

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

9/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong. 

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

9/13/15

SEAL Sunday # 145... 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..

9/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

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

September 11 2015

Reflect, remember, and revitalize...  Never forget..

https://www.youtube.com/watch?v=YVLddIO9Or8

Namaste... El Rey always..

9/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a circuit with the sled, sledge, ropes and kettlebells.  Great conditioning circuit.  Time to start building the conditioning up along with the strength.  Enjoy..

Multiple rounds

30 seconds of work 10 seconds rest

Sled push
Sledge Smash
Ropes
KB Farmer's carry
KB Clean and Jerk
Dips

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

9/9/15

Warmup with joint mobility, dynamic movement, and foam roller.. Today we are going to hit a bodyweight blast.  Pick a few movements, and make circuit.  I always like to add a conditioning element into these training sessions.  As always, focus on form rather than speed.

10 rounds

5 burpee box jumps
10 jump squats
10 SEAL push-ups
1 rope climb
10 sit-outs
20 yard bear crawl

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

9/8/15

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..

9/7/15

Labor Day.. Also SEAL Monday.. To find out what the workout entails, you must participate.. 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 @NavySEALPTTEST on twitter.

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

9/6/15

SEAL Sunday # 144... 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..

9/5/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to break up our workout into periods.  You are going to take 3 movements and do them as many times as possible in the allotted time.  Great 3 prong workout. Strength, endurance, mental toughness.

All periods are 3 minutes
When the period is over 100 Mountain Climbers
Rest 1 minute in between sets
2 times through

Period 1
7 swings
8 front squats
9 push ups

 Period 2
7 one arm row L
7 one arm row R
8 hi pull L
8 hi pull R

Period 3
10 snatch (5L/5R)
30 scissor kicks

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

9/4/15

Yoga flow to splits with Lesley.. 

https://www.youtube.com/watch?v=B52laUw0k2w

Namaste.... El Rey always...

9/3/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple but truly effective conditioning workout.  All in it entails is the use of your own body weight, a kettlebell, and a timer.  We are going to be using one of my favorite training regimens, Tabata training.  You can read more about this type of protocol here: http://tabatatraining.org/?p=18 It is worth reading.  It is one the ways the Russians developed such incredible sustained strength and endurance in all of their Olympic endeavors.  So lets get to it!!

20 seconds on / 10 seconds off for 8 rounds
Leave nothing in the tank

Sumo/upright row
Squat thrusts
Thrusters
Knees to chest
Jump Squats

Sit-outs

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

9/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity. 

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

9/1/15

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..