3/31/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to get outside and continue to enjoy the great spring weather.  Great strength and conditioning go today to get into the swing of spring.  1st rope climb of the spring today.. That will be a priority during the warmer months.  Get your warmup done, and hit it...

5 rounds

Run 100m
20 swings
20 push ups
20 lunge
20 figure 8 static hold
20 snatch

Finish up with some abs, pull ups, and rope climbs

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

3/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BBB circuit with some jump rope.  If you aren't familiar with the Bulgarian Body Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BBB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 jump squats
20 hi-pulls
20 push ups (hands on the bag)  

1 minute calisthenics

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

3/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a simple one.. Make sure you get a good warmup and we're going to hit jump rope and calisthenics.  It is really simple, and effective.. Great sweat and great conditioning.  All body weight on the calisthenics.  Get 'er done..

10 rounds

50 jump rope skips
5 chin ups 
10 dips
15 push ups
20 squats
5 ab wheel
20 second airdyne sprint

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

3/28/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

3/27/16

Happy Easter!! Take a well deserved day off to spend with friends and family.. Enjoy!!

Pax Vobiscum..

3/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Gorilla Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

3/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session designed by Steve Cotter.. Strength, flexibility, endurance, and a good attitude is all you need.. Be sure you're a FIST today for a Cotter Crusher..

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

3/24/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session..  Set your timer and perform this "mini" workout in the allotted minute.  If you finish prior to the time expiring, you get to rest, if you don't, you just keep going.. (push harder).. This is a great strength, conditioning, and endurance training session.

EMOTM 25 minutes

3 burpees
7 swings
7 goblet thrusters
3 burpees

Team Sled work..
Rope work.. 

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

3/23/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..

5 rounds

Run 500m 
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

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

3/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 swings

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

3/21/16

Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires 

Period 1 
15 snap downs
20 scorpion lunge (10L/10R)
25 press  

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
20 thruster
10 donut swing
20 split jump

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

3/20/16

SEAL Sunday # 169.. 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

3/19/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Alternating Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
   

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

3/18/16

Yoga.. Hips and hamstrings..

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

Namaste.. El Rey always..

 

3/17/16

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have a Guinness in the fridge for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber 
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 bottom up thruster

Bíodh lá maith agat

3/16/16

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..

3/15/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BBB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

3/14/16

Warm up with joint mobility and dynamic movement.  Today we are going to just use body weight and the airdyne bike.  If you don't have access to an airdyne bike, jump rope or jumping jacks are a good substitute. This is another great conditioning workout, and also a great mental test.....

20 minutes amrap

 30 second airdyne

50 Cossack squats
40 Hip Lifts (20L/20R)
30 Sit Outs(15L/15R)
20 Push ups
10 Split jumps

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

3/13/16

SEAL Sunday # 168.. 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

3/12/16

Start the day with Birthday Burpees for Nicole!!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  As with all of our training sessions, make sure that you are focusing on form rather than speed.  Shitty reps = injury and lousy results.  Make sure that you're locked in and get after it..


15 minutes AMRAP

10 Swing
10 Sit-out 5L/5R
10 Press 5L/5R
10 Split jump 5L/5R
10 Hi-pull / catch / squat
10 Push-up

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

 

3/11/16

Yoga with Lesley Fightmaster..  Yoga for Runners..

https://www.youtube.com/watch?v=XrhGi8ym72M

Namaste.. El Rey always..

3/10/16

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

Arm Throw

 

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

 

3/9/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today just two exercises. Swings and burpees. Ladder up and ladder down. This is a great cardiovascular workout.  Short and sweet.

Ladder up and then Ladder down

Single arm swings L/R 1-10 then 10-1
Burpee 1-10 then 10-1

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

3/8/16

armup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby training session.  Tabata Tuesday.  8 rounds of 20 seconds on 10 seconds off.  This session really mimics the stops and starts of athletic competition extremely well.  Make sure that you are going as hard as you can.  No shame in being drained at the end of the set.  That is the point.. Improve your conditioning and mentally fight through the desire to stop..

20 seconds on 10 seconds off

Swings
Snatch
Clean
Hi Pull / Squat thrust
Kettlebell jump squat

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

3/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school training session.  Focusing on strength and explosiveness + a little conditioning and footwork.  Make sure you focus on quality reps, not speed.  Push yourself.

5 Sets of 12-10-8-6-4 Reps
Back Squats  (Increase work load as reps decrease)
Ukrainian Dead Lifts
Upright Row
Shoulder Press
Shrug

3 Sets 
5 Pop Up Box Jumps
10 Chain Back Extensions 
20 Step ups (10L/10R)
Max calf raise

Tabata set on the Airdyne 

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

3/4/16

Yoga with David.. Low back therapy..

https://www.youtube.com/watch?v=dxza_hIrwpA

Namaste..  El Rey always..

3/3/16

Warm up with joint mobility, dynamic movement, and foam roller.  El D has been quiet lately.. Mostly he has been behind the camera filming and taking pictures for his budding production company.  Today he comes out in full force for 52 pick up.. EL D CARD FLIP.. It has been a while, but time to start spring off right..

4 exercises + 13 rounds = 52 cards with the Bulgarian Bag

Jokers #1 = 100 Mountain Climbers
Joker #2 = 100 Flutter Kicks


Snapdowns
Press
Split Jumps
Arm Throw / Spin Combo

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

3/2/16

Warm up with joint mobility, dynamic movement, and foam roller. Easy one today.. Heavy Turkish get ups.  3 minutes on. 1 minute off for 15 minutes or 5 - 3 sets.  Alternate arms after each rep.  4 in a row with 28kgs is a PR for me.. If you need to take more rest, no problem.. Just focus on working as hard as possible in the 3 minute work set.

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

3/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Plank hold jumping jacks
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Sumo squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Sit-ups
20 Burpees
10 Kettlebell jump squats

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