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...