9/21/13

Today we are going to do a bit of a mixed bag.  Snatches, rope climbs, hops, crawls, push ups etc.. Begin with joint mobility and dynamic movement. The workout is a mix of cardio and strength.  We will be combining cardio, strength and endurance for both phases.


Phase 1

20 sets of 15 seconds on / 15 seconds off
Snatch  (Try and be consistent each time with the amount of reps, but try and push yourself for that one extra rep each time)

Phase 2

5 rounds
Rope climbs (If you don't have a rope, do 10 pull ups)
25 yd (bear crawl, frog hop, alligator walk, scorpion hop left, scorpion hop right)
10 Burpees
25 Bicycle crunch

Cool down, have a nice day.. El Rey always.. 4200 to go..

9/20/13

Yoga.. Great hip opener..

http://www.youtube.com/watch?v=gDQNqZMv1V0&list=TLMIgT0Y_xltw

Naamaste..   El Rey always.. 4300 to go

9/19/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

30 minutes

5 snap downs
15 push ups
5 jump squats

Cool down, have a nice day.. El Rey always.. 4400 to go..

9/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit dead lifts, some box jumps, agility work, and some sled pushes.  Mix them all together, and you have a great training session for explosive power.  If you don't have a sled, farmer's walks or wheel barrow pushes/pulls work as well.  If you don't have an agility ladder.. Get some chalk and draw one on the driveway or sidewalk..  Get 'er done!!

10 sets

3-5 dead lifts (increase weight as needed)
6 box jumps
25 yds sled push
25 yds sled pull
agility ladder

Cool down, have a nice day.. El Rey always.. 4500 to go..

9/17/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit single arm kettlebell tabatas.  This is a great "game simulation" work out.  It forces you to really push yourself.  Fatigue sets in quickly, conditioning, and strength are great by products of this type of protocol.  You have to be able to count on your strength and conditioning when you are tired.  These types of training sessions do just that..

Single arm alternating arms between sets (so you will do 4 sets L and 4 sets R of the same movement)

8 sets of 20 seconds of work / 10 seconds of rest

Thrusters
Hi-Pulls
Snatch
Goblet squats
Jerks

Cool down, have a nice day.. El Rey always.. 4600 to go..

 

9/16/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 split jumps
6 ab wheel
13 medicine ball smash
5 chin ups

Cool down, have a nice day..  El Rey always.. 4700 to go..

9/15/13

SEAL Sunday # 56... 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 4800 to go..