7/7/13

SEAL Sunday # 48... 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..  6800 to go..

7/6/13

Warm up with joint mobility and dynamic movement.  Shoulders and hips are a little sore from yesterday.. So spend some extra time getting them going.  Today we are going to do 20/10 tabata protocol.  It is 8 sets of one exercise where you work for 20 seconds and then rest for 10 seconds.  The work has to be done as hard as possible.  Usually, by the last set, you are shot.

20 on / 10 off  8 total sets (do not go on to the next exercise until you have completed 8 sets)

seal push ups
single arm thruster
split jumps
heavy swing
heavy bent over row
pilates ab blasters

Cool down, have a nice day..  El Rey always.. 6900 to go..

7/5/13

Rest Day.. Enjoy..

El Rey always..   7000 to go..

7/4/13

Happy Birthday America!!! Today we are going to do a workout that honors the 19 firefighters who gave their lives in service to their community in Arizona.  They were : http://www.theblaze.com/stories/2013/07/02/here-are-the-names-and-stories-of-the-19-firefighters-killed-in-arizona/ Please read the description of each man.  I particularly identify with Travis Carter.  I am amazed at the fortitude that it takes to deliberately put yourself in harms way for total strangers.  So today at FIST we honor the 19.

"The 19" 

19 Sets of 19 Reps
After each set, there is a special movement.

Push ups
Swings
Sit ups
Press L
Press R
Sit-outs
Squats
Mountain climbers
Hip ups
SEAL Push ups
Snatch L
Snatch R
Curls
Figure 8s
Dips
Gorilla Jacks
Cleans L
Cleans R
Crossfit swings

Cool down, have a nice day..  El Rey always..  7100 to go..

7/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today load up the barbell for short reps and long sets.  Heavy, medium, light power cleans with pull ups and dips. This is a link to www.stronglifts.com that details all of the benefits as well as tips for beginners.  Check it out, there is a ton of useful info here:  http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

12 total sets

4 sets of 6 reps light power cleans
5 pull ups
5 dips
4 sets of 4 reps medium power cleans
5 pull ups
5 dips
4 sets of 2 reps heavy power cleans
5 pull ups
5 dips

Take rest as need in between sets..  Form not speed here..

Cool down, have a nice day... El Rey always..  7200 to go..

7/2/13

Warm up with joint mobility, foam roller, 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 kettlebell and body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:

2 handed swings
Burpees
Cleans
Snatch
Sit ups


Hate:


Goblet squats
Russian twists
Goblet Cossack squats
Mountain climbers
Triple crush

Cool down, have a nice day.. El Rey always.. 7300 to go..

7/1/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

Cool down, have a nice day... El Rey always..  7400 to go..