10/31/13

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings
Donut swings
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

Cool down, have a nice day.. El Rey always.. 500 to go..

10/30/13

Today, I am going to hit the TRX straps and do some body weight exercises.  Warm up with joint mobility, foam roller, and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

Cool down, have a nice day.. EL Rey always.. 600 to go..

10/29/13

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 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

SEAL Push ups
Squats
Donkey kicks
Split jumps
V-ups
Squat thrusts

Cool down, have a nice day.. El Rey always.. 700 to go..

10/28/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BBB snap downs
Airdyne sprint 30 seconds
20 BBB press
Airdyne sprint 15 seconds
20 BBB jump squats

Cool down, have a nice day... El Rey always.. 800 to go..

10/27/13

SEAL Sunday # 62... 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... 800 to go..

10/26/13

Today, shake out the cobwebs and get 'er done.  Warm up with joint mobility, foam roller, and dynamic movement.  Then 4-5 minutes of simple calisthenics. Today we are working on our strength and endurance.  This will be a crusher. When you are ready lets go..

All exercises are for 1 minute on/ 20 seconds off
25 total sets. (you will go through this 5 times)
squirrel jumps, frog jumps, or star jumps
goblet thrusters or plate thruster
sit outs
hand to hand swing
plate or double kettlebell bent over row

Cool down, have a nice day.. El Rey always.. 900 to go..

10/25/13

Get after those hips with Esther..

http://www.youtube.com/watch?v=9lUqo5Qceh0

Namaste..  El Rey always.. 1000 to go..

10/24/13

BBB day.. Begin as always with a good warm up of joint mobility, foam roller, and dynamic movement.  Make sure you grease those joints.  It is essential to avoid injury and to prepare your body for what is to transpire in your workout.  We are going to use the Bulgarian Body Bag today.  It is one of my favorite tools to train.  If you don't have access to a BBB, you can substitute a gym plate or kettlebell.  We are going to go up and down the ladder.

1-10 and then 10-1

1 rep through, then 2 reps, then 3 reps etc.. when you finish the 10th round rest 1 minute and go back down.

spins
overhead squats
snap downs
press
donut swings
hammer curls
burpees

Cool down, have a nice day.. El Rey always.. 1100 to go..

10/23/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement for some road work FIST style.  I despise distance running, but understand the mental and physical benefits of hitting the road, so we press forward continuing to "get comfortable being uncomfortable".  If the weather is dodgy where you live, and you have access to a treadmill, all good.. Get a good sweat going and hit it..

Run 800m
50 SCDL
Run 800m
50 Lunges (25L/25R)
Run 800m
50 Kettlebell Jump Squats
Run 800m

Cool down, have a nice day... El Rey always.. 1200 to go..

10/22/13

Warm up with joint mobility and dynamic movement. Strength and endurance are the name of the game this week.  Time to push the pace and really up our strength and conditioning..  Simple kettlebell/push up workout.  Take 3-5 minutes rest in between rounds.  This one is a crusher.


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 push ups
12 swing L
10 push ups
12 swing R
10 push ups
14 jerks L
10 push ups
14 jerks R
10 push ups
16 snatch L
10 push ups
16 snatch R
10 push up

100 sit ups

Cool down, have a nice day.. El Rey always.. 1300 to go...

10/21/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to switch gears and hit the dungeon for a TGU/Boxing workout.  It's fun to switch things up sometimes, and I get a really good sweat down in the dungeon.  Timed sets for the heavy bag or shadow boxing if you don't have access to a heavy bag.  Reps on the TGUs, the caveat is that there are no switches.  So pick an appropriate weight.  Get loose, and get after it..

10 rounds

1 minute heavy bag
3 Turkish Get Ups L
3 Turkish Get Ups R
10 jump squats

Cool down, have a nice day.. El Rey always.. 1400 to go..

10/20/13

SEAL Sunday # 61... 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..  1500 to go..

10/19/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 30/10 circuit of several exercises.  30 seconds of work and 10 seconds to move to the next station (rest).  I really like this style of training, and we haven't done a station circuit in a while.  Make sure that you are really hitting each station hard and giving each movement your all.  Full body go..  Feel free to mix up your exercises, switch them up after a few rounds.  Just push hard..


30 seconds on / 10 seconds off

Ropes
BBB snap downs
Clubbell thrusters
Dips
Box jumps
Ab wheel

Cool down, have a nice day.. El Rey always.. 1600 to go..

10/18/13

After 70 burpees, unwind with yoga.. ;-)

Quick 30 minute yoga class for hips, hamstrings, and lower back..

http://www.youtube.com/watch?v=PojgMEUIy-4&list=TLoaTEJLMsLEsFPKvHfb3vvBYRLd-bOtDD

Cool down, have a nice day... El Rey always 1700 to go..

10/17/13

Warm up with joint mobility, foam roller, and dynamic movement.  Another simple ladder workout.  It will utilize 1 kettlebell and your own body weight.  Good strength and endurance go.. Full body movements on all of the exercises.  Get a good sweat going and have at it!!

5 Rounds

10 Push-ups w/ chain
20 Snatch 10L/10R
30 Full Body Crunch
40 Cleans 20L/20R

Cool down, have a nice day... El Rey always.. 1800 to go..

10/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning workout utilizing the airdyne bike, squat rack, and some chains.  Mix that all together, and you have a really good training session.  This type of interval training really helps up your cardio conditioning, as well as push you mentally.  Jim Morrison said "Break on Through", and that is what we are trying to do.  Up your strength and conditioning levels.  Only you know how hard you're pushing.. So don't let yourself down.

10 rounds

30 second airdyne sprint
30 seconds using just your arms on airdyne
20 barbell squats (moderate)
10 chain push ups
5 pull ups

Cool down, have a nice day.. El Rey always..  1900 to go..

 

10/15/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, box jumps and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...

5 rounds of LCC&J

Rep range 3-5-7 (L/R arm)
single kettlebell :3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / box jumps

3-5 reps (try and increase weight after each set)
7 box jumps

Cool down, have a nice day.. EL Rey always.. 2000 to go..

10/14/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a hill sprint conditioning session.  Simple, effective, and challenging.  If you don't have a decent hill by where you live, regular sprints are okay too. The goal is to run hard and fight through the fatigue.  Find your hill and get after it!!

10 rounds

25 yard hill sprint
20 jump squats
20 push ups
20 crunches

Walk back down the hill to rest..

Cool down, have a nice day.. El Rey always.. 2100 to go..

10/13/13

SEAL Sunday # 60... 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.. 2200 to go..

2 Period Strength and Conditioning

10/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
Max rounds in 10 minutes

1 SCDL
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
3 tuck jumps with kettlebells
10 push ups

Cool down, have a nice day.. El Rey always.. 2300 to go..

10/11/13

Yoga.. Bend and twist with Melissa..

http://www.youtube.com/watch?v=ozd5KKv15sE

Namaste..  El Rey always.. 2300 to go..

10/10/13

Warm up with joint mobility, dynamic movement, and foam roller.  Shoulders and hips are a little sore from yesterday.. So spend some extra time getting them going.  Today we are going to do 20/10 tabata protocol.  It is 8 sets of one exercise where you work for 20 seconds and then rest for 10 seconds.  The work has to be done as hard as possible.  Usually, by the last set, you are shot.

20 on / 10 off  8 total sets (do not go on to the next exercise until you have completed 8 sets)

seal push ups
single arm thruster
split jumps
heavy swing
heavy bent over row
pilates ab blasters

Cool down, have a nice day..  El Rey always.. 2400 to go..

10/9/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Then load your bar with a manageable weight for doing multiple reps/sets.. This is an endurance workout so I don't go heavier than the bar plus 25s on each side.

Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 dead lift
5 power clean
5 barbell snatch or double kettlebell/dumbbell snatch
5 flutter kicks (4 counts)
5 chin ups

Cool down, have a nice day.. El Rey always..  2500 to go..

10/8/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple PT training session.  Set your timer for 1 minute of work and 20 seconds of rest.  So you are going to create a 3:1 work to rest ratio.  It is important to push yourself through each minute, but don't sacrifice form.  Choose 10-15 basic PT movements, and go through them 2-3 times.  Depending on how many you choose, your training session can last from 10 minutes to 45 minutes.  Believe me, this is a one that is a killer.

1 minute on 20 seconds off
2-3 times

Air squats
Sit ups
Donkey kicks
Jumping Jacks
Lunges
Push ups
High knees
Plank
Walkouts
Mountain climbers
Breast strokes (lay on your belly and mimic breast stroke in the water)
SEAL push ups
Hip circles
Burpees
Cossack squats

Cool down, have a nice day.. El Rey always.. 2600 to go..

10/7/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute AMRAP session.  We will be doing some of my least favorite movements, but in order to improve, you must attack your weaknesses.  Be honest with yourself, and realize that everyone can improve somewhere.  Whether it be conditioning, strength, balance, flexibility, or speed we can all improve.  So give yourself an honest self assessment, and try and work on those deficiencies today.

30 minutes AMRAP

10 OH plate squats
6 one legged dead lift 3L/3R
5 ab wheel
8 Turkish get ups 4L/4R
30 second Airdyne sprint

Cool down, have a nice day.. El Rey always.. 2700 to go..

10/6/13

SEAL Sunday # 59... 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... 2800 to go..

10/5/13

Doubles day.. Short reps, lots of sets.. So warm up with joint mobility, foam roller, and dynamic movement.  Spend about 5-10 minutes working on balance and flexibility in your warm up.  Then get into it.. Today is more a strength workout so we are focusing on powerful movements i.e. cleans, dead lifts, snatches, and squats.

10-8-6-4-2
Double front squat
Double clean
Push up
Double kettlebell snatch
SCDL

If you are in a group, partner up and use down time as rest.. As reps get shorter, so does rest.  Do not move on to the next movement until you have completed the whole cycle of reps (10-2) for the one you are working on.

Cool down, have a nice day.. El Rey always.. 2900 to go..

10/4/13

Yoga with Esther..  Hip opener..

http://www.youtube.com/watch?v=9lUqo5Qceh0

Cool down, have a nice day..  El Rey always.. 3000 to go..

10/3/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going tot do some HIIT with the Bulgarian Body Bag.  30 second intervals for 5 minutes.  Different exercises to hit every part of the body.  It simulates "game" conditions and is really mentally challenging.

3-5 Rounds

30 second interval combos

Spins L / Spins R
Good mornings / Jump Squats
Lunge L / Lunge R
Snapdowns / Hi-Pulls
Donut swings / Burpees

Cool down, have a nice day.. El Rey always.. 3100 to go..

10/2/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some sleds and power cleans.  Great push/pull training session with a few FIST twists thrown in for some fun.  So get a good warmup and get ready to attack this training session..

8 sets of 3-5
Power Cleans / pull ups

8 sets of Heavy Sled push
8 sets of Heavy Sled pull

8 rope climbs / 25 yard sprint

Cool down, have a nice day.. El Rey always.. 3200 to go..

10/1/13

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
single arm cleans
goblet press

Cool down, have a nice day.. El Rey always.. 3300 to go..