8/14/12

Warm up with joint mobility and dynamic movement. Today is doubles day. Double kettlebell movements. Make sure you are good and warmed up before the assault on the central nervous system.  This is how we develop our explosive power and quick twitch muscles.

5 Reps of each for 10 Rounds w/ double kettlebells
Rest 1-2 minutes in between sets

Swings
Dead cleans
Dead hi-pulls
Jerks
Dead snatch

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

8/13/12

Warm up with joint mobility and dynamic movement.  Simple workout today.  Got after it yesterday on SEAL Sunday, so just want a good sweat. Feeling a bit sore today.

Run 5k
5 rope climbs
3 sets of 10 toes to bar

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

8/12/12

SEAL Sunday #7... 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..

8/11/12

Warm up with joint mobility and dynamic movement.  Today we take a page out of the Nebraska Wrestling Team's book in honor of Nebraska Cornhusker, New Jersey Native, and most importantly Olympic Champion Jordan Burroughs.  http://www.youtube.com/watch?v=m2Fgl5NbtSw  We will be focusing on the plate workout portion.


30 second intervals

Curl/Tricep extensions
Rows
Clean and Press
Overhead Squat
Lunge and Twist
Around the Worlds

1 minute jump rope

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

8/10/12

Rest Day..

El Rey always..

8/9/12

Warm up with joint mobility and dynamic movement.  Today we are going to throw the kitchen sink at you.  Four six minute workouts with body weight, body bags, clubs, kettlebells, barbells, ropes, etc... It is a demanding workout, but fun and each one is different.

Workout 1
10 burpees
10 box jumps
10 back extensions
10 dips
10 pull ups

Workout 2
10 clubbell halos
15 pullover / squats
10 swing L
10 swing R
10 torch press

Workout 3
10 snap downs
10 hammer curls
10 snatch
10 cossack squat L/R
10 reverse curl

Workout 4
10 barbell clean
10 barbell bent over row
10 press
10 lunge L
10 lunge R

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

8/8/12

Warm up with joint mobility and dynamic movement.  Today is an endurance and cardio day.  I got this workout from a buddy who runs s a crossfit gym.  Seems like fun ;-). Pick a medium: running, swimming, biking, rowing, or walking w/ weighted vest.  It is a simple workout.  All you need is a stop watch or portable timer (i.e. wristwatch or gymboss). You are trying to cover as much ground as possible in the allotted time, so bust ass and go hard.

Run, swim, bike, row, or walk

5 minutes
2 minutes rest
6 minutes
2 minutes rest
7 minutes

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