3/31/13

Have a great Easter Sunday!!  We'll get back at it tomorrow... PAX VOBISCUM..

El Rey always...  Prayers for John and VCI...

3/30/31

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a team workout.  We will utilize the rower, jump rope, and airdyne bike as the focal point to get a  really good conditioning go.  Simple and effective.  Just to add a bit of strength.. Hit doubles for some short rep strength movements.

12 rounds (try and get 4 using each apparatus)

1 minute row, jump rope, or bike

5 double thusters
5  double swings
5 see saw chest press
5 tuck jumps

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

3/29/13

Warmup with joint mobility, dynamic movement, and foam rollers.  Today we are going to hit the whole body with the Turkish get up.  This is a great strength building exercise.  You are putting your body under tension and improving your overall strength, shoulder mobility, grip strength, stamina and flexibility.  It is especially beneficial for the hip mobility, hip extension, and spinal extension.
Steve Maxwell Demonstrates the Reverse Turkish Get Up
http://www.youtube.com/watch?v=x1Vx2TXJskU

5 Rounds

5 TGUs per arm (no switching until you have completed 5 reps)
5 Burpees

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

3/28/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

3/27/13

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

3/26/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 exercises that work the entire body.  Long Cycle clean and jerk.  Timed sets.  This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way).  It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.

1 minute L
1 minute R

20 sets
30 seconds on
15 seconds off

1 minute L
1 minute R

5 sets
Heavy, medium, light
2-4-6

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

3/25/13

Warmup with joint mobility, dynamic movement, and foam roller.  Body weight ladder circuit today.   Rep range is 4-6-8-10.  Form always super cedes speed.  Always make sure that you are focusing on form to avoid potential injury.  This is a great strength and conditioning go. Take rest as needed in between rounds.

3 rounds:
Rep range
4-6-8-10

Ab wheel
Box jump
Chin ups
Medicine Ball smash
Burpee
Dips

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

SEAL Sunday Finisher

3/24/13

SEAL Sunday #34... 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...

3/23/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to to a 20 minute non stop 4 exercise training session.  You are to try and get as many rounds as possible within the 20 minute frame.  So you have to push yourself.  As always, don't sacrifice form for speed.  Focus on the work, and get 'er done.

20 minutes amrap

3 squat thrust hi pulls L
3 squat thrust hi pulls R
15 push ups
15 air squats
10 BBB snapdowns

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

3/22/13

Always be willing to try something new.. Pilates.. It was fun and challenging..

http://www.youtube.com/watch?v=To8PByzhtTw

Namaste...  El Rey always.. Prayers for John and VCI...

3/21/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 kettlebell / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

2-3 rounds

1 minute of each broken up into 30 second segments

push press L / up down plank
push press R / up down plank

row L / burpee
row R / burpee

halo L / air squat
halo R / air squat

cossack squat L / mountain climb
cossack squat R / mountain climb

triple crush / split jumps
goblet squat / gorilla jacks

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

3/20/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a simple strength day. It is great if you have a partner.  Basic stuff. Short reps, heavy weight, and longer sets.  You can utilize kettlebells, barbells, or dumbbells.  Whatever you have at your disposal.  As my college hockey strength coach would say, "we are going to train uppers and lowers today."

6 sets of 3-5 reps (take rest as needed in between sets)

Barbell Lunge
Back/Ham extension w/ plate or chain
Chain pull ups
Kettlebell chest press

5 - 1 minute rounds of jump rope

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

3/19/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be slinging steel. Great strength and endurance complex. It is a combination of several exercises to create a fun and challenging training session.  This type of training can help you clean up your kettlebell techniques as well.

1 rep = swing, clean, snatch & front squat

Use  1 kettlebell

5 reps per arm for 10 rounds

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

3/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout courtesy of SEAL Grinder PT.  It is a body weight Army Ranger conditioning workout.  Only equipment, a pull up bar.  It may seem relatively easy, but like most things that look easy, they never are..  Check it out here.. Cool stuff..  SEAL Sunday's will probably feature some of these.. http://sealgrinderpt.com/special-forces/ranger-workout.html/

Army Ranger Workout #1

Run 0.5 Mile
then 5 rounds of
5 pull ups
10 pushups
15 air squats
Run 0.5 Mile

Record your time..

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

3/17/13

SEAL Sunday #33... 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.

Slainte!!  El Rey always...  Prayers for John an VCI...

3/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is going to be a volume day. Lotsa reps.  100 reps of each exercise broken up into 4 sets of 25.  Take rest as needed.  These types of kettlebell, bodyweight, and barbell combos help build muscular endurance, strength, and lean muscle mass.  So get a good warmup and hit it..


4 sets
25 reps each

Push ups
Double kettlebell or Barbell Bent over rows
Double kettlebell or Barbell thrusters
Full sit up
2 handed swing (heavy)

Finish up with some agility work...

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

 

3/15/13

Yoga..  Lots of lower back and hamstrings work so far this week.. Give yourself a good stretch to strengthen, lengthen, and restore..

http://www.youtube.com/watch?v=nj6r1-AncjA

Namaste...  El Rey always..  Prayers for John and VCI..

3/14/13

Warmup with joint mobility, foam roller, and dynamic movement. We are going to hit a HIIT training session today.  Tabata style timing with kettlebells, and the BBB.  These two implements together form a great strength and conditioning duet.  All sets are 8 rounds with 20 seconds of work and 10 seconds of rest.

20 seconds on / 10 seconds off

BBB Snap downs
Kettlebell squat thrust hi-pulls
Kettlebell snatch
BBB Donut swings
Kettlebell jerks
BBB lunges

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

3/13/13

Qi gong...  Just a different way to open things up through out your body.. The body shaking is fun..

http://www.youtube.com/watch?v=HpQ0E7nfasQ

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

3/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting a body weight / kettlebell conditioning combo training session.  Each segment will be a minute long alternating between kettlebell and body weight movements.  This is a great way to keep your heart rate up, and simulate "game" conditions. Continuous motion.

2 rounds

60 seconds of work / 10 seconds of rest

plank jacks
kettlebell presses alternate 5L/5R for 1 min.
lunges alternate 10L/10R for 1 min.
2 hand swings
jumping jacks
OH squats alternate 5L/5R for 1 min.
hip circles
1 arm row alternate 5L/5R for 1 min.
mountain climbers
figure 8/static hold

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

3/11/13

Warmup with joint mobility, dynamic movement, and joint mobility.  Today we are going to work posterior chain strength and agility.  To achieve this we will be hitting some Ukrainian dead lifts, sledge smashes, jump rope, ab wheel, agility ladder.  Throw this in the blender, and you come up with today's training session.

10 rounds

10 Kettlebell Ukrainian dead lift 5L / 5R
50 jump rope skips
1 quick feet through agility ladder
10 sledge smashes 5L / 5R
5 ab wheel

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

3/1013

Warmup with joint mobility, dynamic movement, and foam roller.  Today, simple training session involving the BBB. The weather has turned. Time to get outside and get some fresh air in those lungs.  Make sure you have your to keep you company.

4 rounds

Run 400 m
20 snap downs
20 squats
20 push-ups
20 presses
20 hi-pulls

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

3/9/13

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit the best bang for your buck combo. The long cycle clean and jerk.  Use doubles to make it even more effective. This is a full body go, take rest as needed.

5 Rounds
2-4-6-8 reps

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

3/8/13

Rest day..

Enjoy...   El Rey always..  Prayers for John and VCI...

3/7/13

Warmup with joint mobility, dynamic movement, and foam roller.  Need more power.. This session goes to 11.  Dead snatch is a full body powerful movement that builds "functional" or "farmboy" strength.  Mixed together with chain push ups, sit ups and 2 handed swings, and you have a great strength and conditioning training session.  Focus on form not speed.  Take rest as needed in between sets

10 rounds

5 double kettlebell dead snatch
10 chain push ups
15 crunch
20 2 hand swings

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

3/6/13

Hips, Hamstrings, and Lower back release.. A reprise.. but such a good sequence..

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

Namaste..   El Rey always..  Prayers for John and VCI...

3/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  We are going to be utilizing the Bulgarian Body Bag today.  You have heard me before, I'll say it again, this is a tremendous strength and endurance tool.  Check it out at www.suples.com  you won't be disappointed with the investment.  This is just an example of some of the things that you can do with the BBB..  http://www.youtube.com/watch?v=nMN8tXj7PDs&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=9

Body Bag / Bodyweight combos

8 sets of 20 on 10 off per sequence

Snap downs / back extensions
Spins / ropes
Presses / dips
Hammer Curls / chest to bar
Snatch / ab wheel
Jump Squats / box jumps

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

3/4/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  You can use barbells or double kettlebells for this one today.  We are going to focus on explosive strength.  Short reps 2-4-6-4-2 for five sets up and down the ladder.  Go through each exercise 2 reps, then 4 reps, 6 reps etc.. Try and use a challenging weight, but one that you can train with safely.

Rep range
3 rounds

2-4-6-4-2 = 1 round

Kettlebell hang cleans (no momentum)
Chin ups
Suitcase lunge L/R

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

3/3/13

SEAL Sunday #32... 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...

3/2/13

Warm p with joint mobility, dynamic movement, and foam roller.  Today we are going to attack a 5 period strength and endurance go.  Short periods of 3 minutes with 1 minute rest in between each period.  Simple exercises but effective combos.  Props to the yahoo.com fitness tip of the day with the squat thrust / hi pulls.  Great combo  This will get your heart going, the sweat flowing, and your muscles growing.. So lets get after it.

3 minutes on / 1 minute off

Period 1

5 chain push ups
5 chain box jumps (or step ups)

Period 2

5 jump pull ups
10 swings

Period 3

3 squat thrust hi-pulls L
3 squat thrust hi-pulls R
20 crunch

Period 4

10 clubbell halo 5L/5R
10 pullover / squat

Period 5

5 TRX row
5 curls
5 tricep extensions

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

3/1/13

Quick yoga sequence with Melissa to strengthen the arms and shoulders.

http://www.youtube.com/watch?v=PX-WkgVqZLs

Namaste..  El Rey always..  Prayers for John and VCI..