1/14/13

Warm up with joint mobility, dynamic movement, and foam roller. Today is a simple go. Just 3 movements. It is a killer strength workout though.  Make sure that you get a good sweat going and work your joint mobility routine on this one well.  If you want to add a twist, jump some rope at the end.

10 sets (30-45 seconds rest in between sets)

3 reps of barbell power cleans (use a weight that is challenging but not usable for 10 sets)
10 back extensions
8 ab wheels

3 rounds of  2 minute jump rope / 30 seconds rest in between rounds

Cool down, have a nice day..   El Rey always... Prayers for John...

1/13/13

SEAL Sunday #25... 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...   Prayers for John....

1/12/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 rounds of a great strength and endurance kettlebell workout.  You only need one kettlebell, but make sure that you are ready to go.  This is a workout comes from our friends at Crossfit.  I know it may not look like much, but they never do on paper..

2 rounds

50 two handed swings
50 full sit ups
50 thrusters 25L/25R

Cool down, have a nice day...  El Rey always.. Prayers for John...

1/11/13

Rest Day....

Have a great day!!     El Rey Always...  Prayers for John...

1/10/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Body Bag.  It is one of my favorite strength and conditioning tools.  We will be going strictly on time today.  So no need to worry about counting reps.  Just set your time and go.  30 second sets with 15 seconds rest.  Similar to tabata 2:1 ratio, but we will be switching exercises as we go.

3-5 rounds

30 seconds on / 15 seconds off

Spins L
Spins R
BBB Burpees
Curls
Snap downs
Jump Squats
Hi-Pulls
Presses
Donut swings
Cossack Squats

Cool down, have a nice day...                    El Rey always ..  Prayers for John..

1/9/13

More yoga with David.. Shoulders..

http://www.youtube.com/watch?v=J3lQQieptsI

Namaste..                                                   El Rey always..

1/8/13

Tabata Tuesday... Warm up with joint mobility, dynamic movement, and foam roller.  Simple 1 station tabatas.   Below is a the technical explanation of the tabata protocol.. It is a great way to get some HIIT training.

"A popular regimen based on a 1996 study^[6] by Izumi Tabata (田畑　泉) uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol.^[7] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO₂max) training 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits." Wikipedia

20 seconds on 10 off

ropes
snatch
squat thrusts
squat
heavy swings

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