2/28/14

Yoga with David..

http://www.youtube.com/watch?v=xK7iPuDbf-M

Namaste...  El Rey always...

2/27/14

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..

2/26/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats

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

 

2/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize my two favorite training tools in a couplet format.  Kettlebells and Bulgarian Bags.  Tremendous strength and conditioning tools and diabolical combo when they are mixed into a training session.

5-10 rounds

10 snatch / 10 snapdown
10 good mornings / 10 sumo/upright row
10 BB rows / 10 KB rows
10 split jumps / 10 one legged dead lifts
10 spins / 10 halos
10 hammer curls / 10 cleans
10 swings / 10 donut swings

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

2/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to be focusing on the legs.  Yesterday's SEAL Sunday was a great strength session.  We are going to hit some leg couplets with barbells, bodyweight, and kettlebells today.  Get that posterior chain warm, and get after it..

5 sets of each
Take rest as needed in between sets

5 Barbell squats (increase weight after each set)
10 Ukrainian Dead Lifts
10 Back/Ham Extensions
10 Bulgarian Lunges
20 Step Ups

Airdyne sprints for 6 minutes

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

2/23/14

SEAL Sunday # 74... 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..

2/22/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great kettlebell training session.  Clean and Jerks.  Several different ways.  We are going to mix longer single arm timed sets with shorter sets with doubles, but we are sticking with the same "core" exercise through out the training session.

20 sets of 30 second intervals
Single arm Clean and Jerk

5 sets of 5 reps
Double Clean and Jerk (medium to heavy)

1 set of max per arm sprint jerks

100 body weight squats
50 floor wipers

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

2/21/14

Yoga..

http://www.youtube.com/watch?v=5F56V93lU8k

Namaste..  El Rey always..

2/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  The snow has begun to melt a little in the Northeast.. There is hope.. Spring is around the corner..

20 minute EMOTM

3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

2/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some crazy 8s.  8 rounds of 8 reps of 8 exercises...  Great strength and conditioning go.. We will utilize kettlebells, bodyweight, and Bulgarian Bags.  It is a bit of a kitchen sink training session.  So get after it.  Make sure that you don't sacrifice form for speed.

8 rounds

8 barbell or kettlebell power cleans
8 chest to bar or push ups
8 BB snap downs
8 Ab wheel
8 Box jump
8 Double jerks
8 BB arm throw
8 barbell or double kettlebell snatch

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

2/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Just a change up training session.  Clubbells... You can substitute dumbbells or kettlebells if you don't have access to them.  Clubbells are a great grip strength and stabilizing muscle tool.  Worth the investment.   

5 exercises 3-5 sets 20 reps each

20 clubbell pull over / squat / 20 crunches / 5 pull ups
20 clubbell halos 10L/10R / 20 crunches / 5 chin ups
20 clubbell swings / 20 crunches / 5 pull ups
20 clubbell thruster / 20 crunches / 5 chin ups
20 clubbell snatch / 20 crunches / 5 pull ups

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

2/17/18

Big conditioning today. 6 minute periods, 40 seconds of work intervals, 20 second rest intervals for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  Don't panic, no burpees today.. :-).. No bag? You can perform all of these exercises with a kettlebell as well. Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

Each exercise is done as many reps as possible for 1 minute

4 rounds

Presses
Arm Throw 10L/10R 
Hammer curl
Clean and Front Squats
Lunge 10L/10R
Snap downs 

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

2/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning complex.  You can use barbells, dumbbells or kettlebells.  Its a ton of swings, so make sure that you're posterior chain is good and warmed up before you begin.  Take a small rest in between each round.



3 rounds

5 double kettlebell or barbell snatch/ 45 seconds of swings
5 double kettlebell or barbell squat/ 45 seconds of swings
5 double kettlebell or barbell row/ 45 seconds of swings
5 kettlebell or barbell explosion press left/ 45 seconds of swings
5 kettlebell or barbell explosion press right/ 45 seconds of swings

 

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

2/14/14

Yoga... Hips, Hamstrings, and lower back..

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

Namaste..  El Rey always..

2/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups

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

2/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to focus on strength.  2 simple movements.  Low reps, heavy weight, and lots of sets.  Throw in some jump rope to get the blood going, and you have a quality training session.  Get loose and get after it..

6 sets  of  3 reps

Deadlifts
30 seconds of jump rope

6 sets of 5-8 Barbell Military Press
10 double under jump ropes

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

2/11/14

Warmup with joint mobility, dynamic movement, and foam roller.  Back to basics.. On old standby session.  2 minute drills. This training session is a great way to work on your kettlebell form under the duress of the clock.  When you are tired, you can get lax in your form.  Focus on staying in good position.  Fight through fatigue.

2 Rounds

2 minutes of work / 45 seconds rest

Swings
Cleans
Front Squats
Presses
Triple Crush / Around the body pass
Chest press
Snatch

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

 

2/10/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today, we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

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

2/9/14

SEAL Sunday # 73... 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..

2/8/14

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of swings and box jumps.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.

1-10 10-1

2 Hand Swing / Box Jump

5 minutes abs

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

2/7/14

Yoga with twists with Katie.. Great to reinvigorate the spine..

http://www.youtube.com/watch?v=4b9nI7qs82k

Namaste..  El Rey always...

2/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian bag and ropes.  You can mix the two together for a great training session.  Lots of conditioning with the ropes and great grip and functional strength with the Bulgarian Bag.  Get after it..

Pick 1 Bulgarian Bag exercise, and 1 rope movement for each 2 minute period.

10 periods rest 1 minute in between each period

20 seconds rope
20 seconds Bulgarian Bag
20 seconds Rope
20 seconds BB
20 seconds rope
20 seconds BB

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

2/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight amrap training session.  All you will need is a pull up bar, dip station or stairs, and your own body weight.  20 minute go.. Work to get as many rounds as possible.. Don't sacrifice form for speed.

20 minutes As Many Rounds As Possible

5 Chin Ups
5 Tuck Jumps
5 Dips
10 Push Ups
10 Speed Skaters
Forward Roll
Backward Roll

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

2/4/14

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to do the Randy Couture crazy 8 workout.  This can be done with kettlebells, barbells, or dumbbells.  It consists of 8 exercises, 8 reps, and 8 rounds.  It is very challenging.  It is a great you go / I go routine.. 


8 reps each for 8 rounds
90 seconds rest in between rounds

double bent over row
suit case dead lift
suit case lunge (8 per side)
double clean
double front squat
double upright row
double press
double snatch (single arm if you feel more comfortable)

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

2/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today heading downstairs for a change up training session.  A little heavy bag action mixed in with some calisthenics and kettlebell movements.  I like to change things up every now and then, the heavy bag never gets tired, and thank god it doesn't hit back.. :-)..

10 rounds

1 minute heavy bag work (punch, kick, or elbow)
10 swings
6 sit-outs
1 forward roll / backward roll
10 goblet squats

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

2/2/14

Groundhog Day... 


SEAL Sunday # 72... 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..

2/1/14

Brushed this one off from the archives in honor of our Marine.. Warm up with joint mobility, foam roller, and dynamic movement.  Barbells, kettlebells, and body weight.  Explosive barbell movements, kettlebell endurance and body weight conditioning. All in one.  Make sure you have a good sweat going prior to beginning.  Perfect you go / I go training session.


5 power clean / squat thrusts
50 kettlebell hi-pulls 25L/25R

5 heavy double kettlebell front squats
15 jump pull ups

5 barbell jerks or dumbbell / kettebell jerks
30 split jumps

10 Ukrainian dead lift
10 plank up downs

2 rounds of 30 second interval 3 minute single arm swings

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