7/31/12

Warm up with joint mobility and dynamic movement.  Tough day in the sand yesterday, but today going to hit it again.  Sand seems to be the great equalizer.  You really have to work extra hard to move yourself through it.  After running 2 miles on the "easy sand" down by the water, today the deep stuff.

Run 4 times = 1 mile
5 rounds with the bag = 500 reps

Run 1/4 mile with body bag
20 spins
20 jump squats
20 curls
20 hi - pulls
20 donut swings

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

7/30/12

Warm up with joint mobility and dynamic movement.
Simple workout today.

Run 1 mile

8 rounds
10 snap downs
20 push ups
30 Cossack squats
40 flutter kicks
Sprint 25 yds


Cool down, have a nice day                     El Rey always

7/29/12

SEAL Sunday #5... To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer 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 to find out more.  Or you can follow this group @NavySEALPTTEST on twitter.

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

7/28/12

Warm up with joint mobility and dynamic movement.  Today is simple. 10 sets of 42 reps with the Bulgarian Body bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper to get the weekend started off right.  Just a heads up, tomorrow we hit the water for SEAL Sunday #5.  But, back to the present.

42 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Hi-pulls
Floor wipers
Burpees w/ the bag

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

7/27/12

Rest day..

Opening ceremonies.. Good Luck Olympians!!                El Rey Always...

7/26/12

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training. Timed sets all out for multiple rounds. The bullet points below are from Tony Shober's blog.

• HIIT training trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest.
• HIIT training is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. You can boost testosterone by following these tips, and you can naturally increase growth hormone levels by following these. " 

30 seconds on / 15 seconds off
Multiple rounds

Ropes
Renegade Rows
Sled push/pull
Swings
Front squats

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

7/25/12

Yoga..

Hip opening class with Esther
http://www.youtube.com/watch?v=9lUqo5Qceh0

Namaste                                                                             El Rey always..

7/24/12

Warm up with joint mobility and dynamic movement.  Long cycle clean and jerks today.  This workout is a tremendous full body go.  Make sure you are good and warmed up before you begin.  The thing that I like about these movements is that you can gain a cardio, strength, and conditioning workout all in one workout. 

Doubles
Rep range:

3-5-7-9-11-13-15-13-11-9-7-9-11-13-15

Rest no less than 30 seconds and no more than 120 seconds.

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

7/23/12

Warm up with joint mobility and dynamic movement.  Heading downstairs to work over the heavy bag.  Just a nice change of pace to mix things up a bit.  Heavy bag training is a great cardio/endurance workout.  Plus it is really fun.  "The repeated effort of punching the bag provides a thorough workout to your heart and lungs. Unlike steady-state cardio such as jogging and cycling, heavy bag training challenges multiple metabolic systems, giving you a more complete workout. Heavy bag can be used as a form of interval training, a cardiovascular training method recommended by the American Council on Exercise." Livestrong

10- 1 minute rounds
5 TGUS L/R
5 sit out / sprawls L/R

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

7/21/12

SEAL Sunday #4... To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer 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 to find out more.  Or you can follow this group @NavySEALPTTEST on twitter.

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

7/21/12

Warm up with joint mobility and dynamic movement.  Wood chipper today. We will utilize body weight and kettlebells. We will also hit the ropes as well for some climbs as well. Make your reps efficient and each one count. Get to the goal, but don't sacrifice form for quantity. If you have to stop and rest during a set.. Stop.. get yourself together, and then keep going.

50 goblet squats
40 swings
30 seal push ups
20 star jumps
10 bottom up press

rope climb

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

7/20/12

Rest day..

El Rey always..

7/19/12

Warm up with joint mobility and dynamic movement. Chalk up.. Snatch day..  "The kettlebell snatch is a full-body, power exercise. It works the hamstrings, quads, back, and shoulders. You pull a kettlebell off the floor from a squat position, swing the weight up, then dip under it, and press it overhead. Perform the movement quickly and explosively. You will reap many benefits from this one basic exercise." - Livestrong Watch Steve Cotter perform in this videos. He does 2 variations.

http://www.youtube.com/watch?v=UQCmvCMrVY8
http://www.youtube.com/watch?v=obpGlXe3pnk

10-20 sets

20 seconds snatch left

20 seconds snatch right

5 dead snatch left

5 dead snatch right

30 mountain climbers

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

7/18/12

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

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

7/17/12

Warm up with joint mobility and dynamic movement.  Today we are going to be using the Bulgarian Body Bag.  Great strength, endurance and conditioning tool.  Generally, we use the bag for repetitions, today everything will be timed.  So forget about counting and go all out.  Push yourself through to that next level.  In short, make friends with fatigue.

3-4 rounds

90 seconds on 30seconds off

snap downs
hi pulls
spins
clean and press
lunges

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

7/16/12

Warm up with joint mobility and dynamic movement.  Simple work out today. Descending rep range of 24-8-12-6.  Nice full body work out.  Take rest as needed, and never sacrifice form for speed. Crappy attention to detail = injury.  So stay focused, and wreck this.

24-18-12-6

Barbell back squats
Ab wheel
Double kettlebell jerks
Box jumps
Chin ups (If you need to use assistance, use it. Make sure you get the reps)

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

7/15/12

SEAL Sunday #3... To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer 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 to find out more.  Or you can follow this group @NavySEALPTTEST on twitter.

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

7/14/12

Warm up with joint mobility and dynamic movement.  Today, you are on your own.  Choose your favorite FIST workout, and get after it.  I am participating in a charity event today to benefit the special forces community.  Check it out at www.warriorchallenge.com .  Look at the events, and maybe you make that your workout today. 

warrior challenge
1/2 mile deep sand beach run with 40 pound sandbag
1/2 mile deep sand beach run without it..
max pull ups
max burpees in 2 minutes
mystery event.

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

7/13/12

Rest day..

El Rey always..

7/12/12

Warm up with joint mobility and dynamic movement.  Today we are going to do  one of EL D's favorites.  It is a workout he came up with on his own.  Lucky for us, it is not the card flip.. That is his all time favorite.  It is a good circuit of body weight and kettlebells.

EL D

42 yds of burpee broad jumps
12 suitcase dead lift
18 2 handed swings
36 flutter kicks
6 rope climbs
6 chin ups
24 push ups
36 cleans

6 minutes of extra core work..

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

7/11/12

Warm up with joint mobility and dynamic movement.  Put on your running shoes today.  Make sure your warm up has a good sweat going.  Today we are going to be running 1/4 mile intervals and then incorporating some simple body weight exercises after each 1/4.  If you have access to a HS track, 400m is one lap around the track.  Otherwise, hit the streets.

4 rounds

Run 1/4 or 400m
25 push ups
25 sit ups
50 squats

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

7/10/12

Warm up with joint mobility and dynamic movement.  Today we are going to do 100s.  Simply pick 5 exercises and do 100 reps of each one.  Do not move on to the next exercise until you have completed 100 reps of the one you doing.  This is a great mental, strength, and endurance workout.

Take rest as needed, but during the set, the kettlebell never touches the ground.. Rest in the rack or stand tall holding the bell as if you were going to perform a sumo squat.

100s

2 handed swings
Front squats
Jerks
Squat thrusts
Snatches

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

7/9/12

Warm up with joint mobility and dynamic movement.  Today is a simple workout.  Just one exercise, done for time.  Turkish get ups.  TGUs area great full body progression.  As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor.  This is truly taxing workout.  Set the clock for 15 minutes and hit it..  Follow that up with a timed one mile run, and then call it a day..

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

7/8/12

SEAL Sunday #2... To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer 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 to find out more.  Or you can follow this group @NavySEALPTTEST on twitter.

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

7/7/12

Warm up with joint mobility and dynamic movement.  Today we are going to sling some steel.. Good strength and conditioning workout before tomorrow's SEAL Sunday #2. Focus on opening up that low back, hamstrings and shoulders.  Its going to be hot today so make sure you are hydrating.

5 rounds

12 Sots press 6L/6R
12 Double kettlebell swing
6 Barbell power clean
6 Double kettlebell snatch

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

7/6/12

Rest day..

El Rey always..

7/5/12

Warm up with joint mobility and dynamic movement.  Going to do some HIIT today using the tabata protocol.  8 sets of 20 seconds work and 10 seconds rest.  Make sure that you are going all out for the 20 seconds.  Giving 100%. 


20 on 10 off 8 sets per exercise

Ropes
Burpees
Step ups
Squats
Medicine ball jump shots
Ab wheel

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

7/4/12

Happy Birthday America!! The USA is 236 years old today.  Today's workout? Do 236 reps of one exercise in as few sets as possible. Throw in a run in between sets and get going.

I am going to do 236 Body Bag spins.  Once my form breaks down, I am going to run 1/4 mile with the bag on my shoulders.  Each time your form breaks down, you run.. Enjoy.. Have a safe and happy 4th of July holiday.

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

7/3/12

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds

20 walking tactical lunges
20 walking see-saw press
10 double bent over rows
5 pull ups
20 snatch 10L/10R
10 burpees

Ab/back-ham work

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

7/2/12

Warm up with joint mobility and dynamic movement.  Today's workout is a great physical test. Carrying, squatting, pulling, pushing and running.  Looks like we have it all covered.  So make sure you have a good sweat going (not hard in 90 degree weather) and get started.

5 sets ( below is 1 full set. no rest until you have completed the full set.)

25 yd farmers walk
5 double front squats
25 yd sprint
(jog back to weights)
25 yd farmers walk
5 double cleans
25 yd sprint
(jog back to weights)
25 yd farmers walk
5 double jerks
25 yd sprint
(jog back to weights)
25 yd farmers walk
5 double thrusters
25 yd sprint

rest 90 seconds
repeat

7/1/12

SEAL PT Sunday.. To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer 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 to find out more.  Or you can follow this group @NavySEALPTTEST on twitter.

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