10/7/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute AMRAP session.  We will be doing some of my least favorite movements, but in order to improve, you must attack your weaknesses.  Be honest with yourself, and realize that everyone can improve somewhere.  Whether it be conditioning, strength, balance, flexibility, or speed we can all improve.  So give yourself an honest self assessment, and try and work on those deficiencies today.

30 minutes AMRAP

10 OH plate squats
6 one legged dead lift 3L/3R
5 ab wheel
8 Turkish get ups 4L/4R
30 second Airdyne sprint

Cool down, have a nice day.. El Rey always.. 2700 to go..

10/6/13

SEAL Sunday # 59... 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... 2800 to go..

10/5/13

Doubles day.. Short reps, lots of sets.. So warm up with joint mobility, foam roller, and dynamic movement.  Spend about 5-10 minutes working on balance and flexibility in your warm up.  Then get into it.. Today is more a strength workout so we are focusing on powerful movements i.e. cleans, dead lifts, snatches, and squats.

10-8-6-4-2
Double front squat
Double clean
Push up
Double kettlebell snatch
SCDL

If you are in a group, partner up and use down time as rest.. As reps get shorter, so does rest.  Do not move on to the next movement until you have completed the whole cycle of reps (10-2) for the one you are working on.

Cool down, have a nice day.. El Rey always.. 2900 to go..

10/4/13

Yoga with Esther..  Hip opener..

http://www.youtube.com/watch?v=9lUqo5Qceh0

Cool down, have a nice day..  El Rey always.. 3000 to go..

10/3/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going tot do some HIIT with the Bulgarian Body Bag.  30 second intervals for 5 minutes.  Different exercises to hit every part of the body.  It simulates "game" conditions and is really mentally challenging.

3-5 Rounds

30 second interval combos

Spins L / Spins R
Good mornings / Jump Squats
Lunge L / Lunge R
Snapdowns / Hi-Pulls
Donut swings / Burpees

Cool down, have a nice day.. El Rey always.. 3100 to go..

10/2/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some sleds and power cleans.  Great push/pull training session with a few FIST twists thrown in for some fun.  So get a good warmup and get ready to attack this training session..

8 sets of 3-5
Power Cleans / pull ups

8 sets of Heavy Sled push
8 sets of Heavy Sled pull

8 rope climbs / 25 yard sprint

Cool down, have a nice day.. El Rey always.. 3200 to go..

10/1/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the FIST 100s.  Simply pick 4 or 5 exercises and do 100 reps of each.  Do not move on to the next exercise until you have completed 100 reps of the current exercise.  It is a great strength and conditioning training session.  Mental toughness comes into play as well.  Single arm exercises can be broken up into 50 per side, the goal is to get to 100 reps.  Pick wisely and enjoy.

100s

2 handed swings
squat thrusts
lunges
single arm cleans
goblet press

Cool down, have a nice day.. El Rey always.. 3300 to go..