9/7/12

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight training session.  We are going to do a Special Forces prep workout courtesy of the Studs of  http://sealgrinderpt.com/wod/  

This is going to be a tough one today..

Special Forces workout
100 pullups
Between sets while working on your 100 run 200 meters every time you come off the bar.
Run fast – dont lolly gag. It is in your interest to stay on the bar longer so that you run less.
200 pushups
run 200 meters between sets of pushups.
300 situps
run 200 meters between sets of situps

Cool down, have a nice day.. El Rey always.. 700 to go..

9/6/13

Yoga with Fiji..  Enjoy..

http://www.youtube.com/watch?v=5F56V93lU8k&list=TLZJuTc9fuCM8

Namaste..  El Rey always..  800 to go..

9/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be training with the BBB.. We are going to mix it in with several other movements as well just to spice it up a bit.. The BBB movements will all be done for reps the "super set" will be done for time..

5 rounds

20 snapdowns / 30 seconds box jumps
30 spins 15L/15R / 30 seconds rope
20 front raise / 30 seconds airdyne bike sprint
30 presses / 30 seconds plank up downs
20 squats / 30 seconds medicine ball smash

Cool down, have a nice day...  El Rey always.. 900 to go..

9/4/13

Warm up with joint mobility and dynamic movement. Today we are going to hit the entire posterior chain pretty hard.  5 movements make up one rep.  I got this from the head strength and conditioning coach at Kent St.. He designed this "circuit lift" specifically for the wrestling team.  We will be using kettlebells, but this can be done with barbells as well.Take as much rest in between rounds as needed.

10 rounds

5 SCDL
5 Dead Cleans
5 Jerks
5 Front Squats
5 Jerks

Cool down, have a nice day..  El Rey always.. 1000 to go..

9/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to focus on our strength as well as our conditioning.  We will train with Olympic plates, body weight, and kettlebells in a circuit for multiple rounds to achieve our goal... Try and focus really getting the most out of each rep, run, and exercise.

5 rounds

5 chin ups
20 plate presses
20 plate squats
20 plate rows
3 windmills L
3 windmills R

Run 200m

Cool down, have a nice day.. El Rey always.. 1100 to go..

9/2/13

Labor Day.. Also SEAL Monday.. To find out what the workout entails, you must participate.. 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 @NavySEALPTTEST on twitter.

Cool down, have a nice day.. El Rey always.. 1200 to go..

9/1/13

SEAL Sunday # 55... 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..  1200 to go..