8/31/12

Rest Day...

El Rey always..

8/30/12

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training.  We will utilize body weight, ropes, kettlebells, etc.. to really hammer out a good full body tilt.  I like these circuit training workouts because they simulate "game-like" conditions.  Lots of work, very little rest, and for a sustained period of time.

25 seconds of work / 5 to switch stations
3 Rounds of each circuit.

Ropes
Ring rows
Sledge smashes
SCDL
Clubbell pull over / squat
Full body crunch

Ropes
Ring pistol squat
Tire toss
SCDL
Clubbell thruster
Reverse crunch

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

8/29/12

Warm up with joint mobility and dynamic movement.  We have a FIST birthday today.. 45 burpees..  So bang them out and then we will get started.  Simple workout today.  Hopefully you have a hill by where you live.  I am fortunate, I have several.  We are going to do a run/sprints/run progression today.

Run 1 mile
5 hill sprints
Run 1 mile
5 rope climbs
Max pull ups

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

8/28/12

Warm up with joint mobility and dynamic movement.  Today we will tackle an old stand by workout.  The 2 minute drill.  It is a great strength and endurance go.  Simple pick 5 kettlebell exercises, and perform each one for 2 minutes. Take a short rest and hit it again. Great fat burner, great endurance builder, and great mental exercise.

Work 2 minutes
Rest 30-45 seconds

Hi-pulls
Presses
Front squats
Figure 8 / Static holds
Snatch

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

8/27/12

Warm up with joint mobility and dynamic movement.  Very simple body weight workout today.  All you need is yourself, a stop watch, an ab wheel, and a box, stair, aerobic step, wall.  These challenges are all done for time.  If you feel your form breaking down, stop, catch your breath and try and keep going.  It is perfectly acceptable to do this.  It is you against the clock.  This will create a bench mark time to shoot for when we do this challenge again in the future.

For time:
100 burpees
rest 2-3 minutes
100 box jumps
rest 2-3 minutes
50 ab wheel

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

8/26/12

SEAL Sunday #9... 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  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..

8/25/12

Warm up with joint mobility and dynamic movement.  Today we are going to focus on the swing and add some body weight core exercises to compliment it.  The benefits of the swing are numerous.  Increased power through the hips, glutes, and core region, increased muscle endurance, increased aerobic and anaerobic capacity.  So today will be simple but effective.

10 sets
20 swings
20 L/R side plank hip lifts

10 sets
20 1 arm swings 10L/10R
20 Russian twist

2 minutes hand to hand swings
1 minute rest
1 minute heavy 2 handed swings

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

8/24/12

Rest..

El Rey always...

8/23/12

Warm up with joint mobility and dynamic movement.  Today we are going to do an old stand by called Love/Hate.  You simply pick 5 exercises that you "love" (or don't mind doing) and 5 exercises that you despise or "hate".  Throw them both together and you have a great workout.  I am going to let the group pick out some of their favorites and least favorites tonight.  So think about it and be prepared to share yours with the group.
We usually break it down into reps and sets
So 10 exercises 30 reps per exercise = 300 reps
Or until El D says we are finished..

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

8/22/12

Yoga..

Namaste..                                                   El Rey always...

8/21/12

Warm up with joint mobility and dynamic movement.  Today we are going to do the gold standard in the Bulgarian Body Bag work out annuls, the Gruenwald 1000.  It consists of 10 exercises broken down into 40-30-20-10 rep sequences.  It is brutal.  It is a great physical and mental test.  So warm up well, and set your clock.  My goal is to complete it in 35 minutes.  Take rest as needed in between rounds.  You SHOULD take a minimum of 90-120 seconds in between rounds.

40-30-20-10

Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups

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

8/20/12

Warm up with joint mobility and dynamic movement.  30 burpees today for FIST family memebers S& G today. Run and Body weight combo today.  Sometimes these are the toughest workouts.  Body weight training has really helped me get stronger and prevent injuries as I get older.  So have some fun with this today.

50 jumping jacks
50 yard beach bear crawl
50 jump squats
Run 400m
50 push ups
50 yard beach bear crawl
50 walking lunge
Run 400m
50 jumping jacks
50 jump squats
50 push ups
50 lunges
Run 1 mile

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

8/19/12

SEAL Sunday #8... 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...

8/18/12

Warm up with joint mobility and dynamic movement.  Today is a wood chipper.  One long, continuous set with multiple exercises and reps.  Do your best.  If you need a breather, take it. Just keep on going until you finish.  Make sure you have greased the joints and really warmed up first.  Don't skimp on the joint mobility.

1 Round

Ride or Row for 2 minutes
20 double thrusters
20 chin ups
Run 1/4 mile
20 box jumps
20 snatches
20 dips
20 double jerks
Run 1/4 mile
20 box jumps
Ride or Row 2 minutes

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

8/17/12

Rest Day...

El Rey always...

G and I Thursday Run Through

G and I Thursday Run Through

Click the link for the video of Thursday's workout

8/16/12

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training using the Tabata protocol.  20 seconds of work 10 seconds of rest for 8 sets per exercise.  Really use each 20 seconds to go as hard as you can. The goal is to really impact your anaerobic and aerobic systems most effectively. So don't leave anything in the tank.. Get after it.

8 sets 20 secs on / 10 secs off

Sled push / pull
Doughnut swings
Kettlebell shuffles
Barbell/kettlebell Hang cleans
Body bag snatch

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

8/15/12

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

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

8/14/12

Warm up with joint mobility and dynamic movement. Today is doubles day. Double kettlebell movements. Make sure you are good and warmed up before the assault on the central nervous system.  This is how we develop our explosive power and quick twitch muscles.

5 Reps of each for 10 Rounds w/ double kettlebells
Rest 1-2 minutes in between sets

Swings
Dead cleans
Dead hi-pulls
Jerks
Dead snatch

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

8/13/12

Warm up with joint mobility and dynamic movement.  Simple workout today.  Got after it yesterday on SEAL Sunday, so just want a good sweat. Feeling a bit sore today.

Run 5k
5 rope climbs
3 sets of 10 toes to bar

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

8/12/12

SEAL Sunday #7... 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..

8/11/12

Warm up with joint mobility and dynamic movement.  Today we take a page out of the Nebraska Wrestling Team's book in honor of Nebraska Cornhusker, New Jersey Native, and most importantly Olympic Champion Jordan Burroughs.  http://www.youtube.com/watch?v=m2Fgl5NbtSw  We will be focusing on the plate workout portion.


30 second intervals

Curl/Tricep extensions
Rows
Clean and Press
Overhead Squat
Lunge and Twist
Around the Worlds

1 minute jump rope

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

8/10/12

Rest Day..

El Rey always..

8/9/12

Warm up with joint mobility and dynamic movement.  Today we are going to throw the kitchen sink at you.  Four six minute workouts with body weight, body bags, clubs, kettlebells, barbells, ropes, etc... It is a demanding workout, but fun and each one is different.

Workout 1
10 burpees
10 box jumps
10 back extensions
10 dips
10 pull ups

Workout 2
10 clubbell halos
15 pullover / squats
10 swing L
10 swing R
10 torch press

Workout 3
10 snap downs
10 hammer curls
10 snatch
10 cossack squat L/R
10 reverse curl

Workout 4
10 barbell clean
10 barbell bent over row
10 press
10 lunge L
10 lunge R

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

8/8/12

Warm up with joint mobility and dynamic movement.  Today is an endurance and cardio day.  I got this workout from a buddy who runs s a crossfit gym.  Seems like fun ;-). Pick a medium: running, swimming, biking, rowing, or walking w/ weighted vest.  It is a simple workout.  All you need is a stop watch or portable timer (i.e. wristwatch or gymboss). You are trying to cover as much ground as possible in the allotted time, so bust ass and go hard.

Run, swim, bike, row, or walk

5 minutes
2 minutes rest
6 minutes
2 minutes rest
7 minutes

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

8/7/12

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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

8/6/12

Warm up with joint mobility and dynamic movement.  Today we have a good 4 round circuit.  A little running, a little pushing, and a little pulling.  I like these formats, especially if you are training alone.  Focus on pushing yourself.  Keep telling yourself you can, and you will.

4 rounds

400m run
20 double cleans
15 sumo squat / upright rows
10 swings
5 chin ups  

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

8/5/12

SEAL Sunday #6... 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..

8/4/12

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

Hand to hand swings
Front squats
Jerks
Gorilla jacks
1 arm rows

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

8/3/12

Rest..

Have a nice day...                                                  El Rey always...

8/2/12

Warm up with joint mobility and dynamic movement.  Snatches today. The snatch helps develop explosive power, shoulder mobility/stability and great cardiovascular fitness. So warm up that posterior chain and get ready to go.

15 seconds on / 15 seconds off  for 40 sets
snatch for 15 seconds
jog in place for 15 seconds

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

8/1/12

Easy run.. then Yoga..

Namaste..                                                                    El Rey always...