3/7/13

Warmup with joint mobility, dynamic movement, and foam roller.  Need more power.. This session goes to 11.  Dead snatch is a full body powerful movement that builds "functional" or "farmboy" strength.  Mixed together with chain push ups, sit ups and 2 handed swings, and you have a great strength and conditioning training session.  Focus on form not speed.  Take rest as needed in between sets

10 rounds

5 double kettlebell dead snatch
10 chain push ups
15 crunch
20 2 hand swings

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

3/6/13

Hips, Hamstrings, and Lower back release.. A reprise.. but such a good sequence..

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

Namaste..   El Rey always..  Prayers for John and VCI...

3/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  We are going to be utilizing the Bulgarian Body Bag today.  You have heard me before, I'll say it again, this is a tremendous strength and endurance tool.  Check it out at www.suples.com  you won't be disappointed with the investment.  This is just an example of some of the things that you can do with the BBB..  http://www.youtube.com/watch?v=nMN8tXj7PDs&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=9

Body Bag / Bodyweight combos

8 sets of 20 on 10 off per sequence

Snap downs / back extensions
Spins / ropes
Presses / dips
Hammer Curls / chest to bar
Snatch / ab wheel
Jump Squats / box jumps

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

3/4/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  You can use barbells or double kettlebells for this one today.  We are going to focus on explosive strength.  Short reps 2-4-6-4-2 for five sets up and down the ladder.  Go through each exercise 2 reps, then 4 reps, 6 reps etc.. Try and use a challenging weight, but one that you can train with safely.

Rep range
3 rounds

2-4-6-4-2 = 1 round

Kettlebell hang cleans (no momentum)
Chin ups
Suitcase lunge L/R

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

3/3/13

SEAL Sunday #32... 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 and VCI...

3/2/13

Warm p with joint mobility, dynamic movement, and foam roller.  Today we are going to attack a 5 period strength and endurance go.  Short periods of 3 minutes with 1 minute rest in between each period.  Simple exercises but effective combos.  Props to the yahoo.com fitness tip of the day with the squat thrust / hi pulls.  Great combo  This will get your heart going, the sweat flowing, and your muscles growing.. So lets get after it.

3 minutes on / 1 minute off

Period 1

5 chain push ups
5 chain box jumps (or step ups)

Period 2

5 jump pull ups
10 swings

Period 3

3 squat thrust hi-pulls L
3 squat thrust hi-pulls R
20 crunch

Period 4

10 clubbell halo 5L/5R
10 pullover / squat

Period 5

5 TRX row
5 curls
5 tricep extensions

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

3/1/13

Quick yoga sequence with Melissa to strengthen the arms and shoulders.

http://www.youtube.com/watch?v=PX-WkgVqZLs

Namaste..  El Rey always..  Prayers for John and VCI..