11/7/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we will incorporate 3 kettlebell movements into a flowing 5 set workout.  It is a great endurance and conditioning workout.  Swing, hi pulls, and snatch all together in a 2-4-6-8 format. You start off by doing 2 swings, 2 hi pulls, and 2 snatch with your right arm, and then repeat the process with your left arm.  High volume, high intensity, and high endurance.. Enjoy..

2-4-6-8 rep range
5 sets rest 60-90 seconds in between sets

Swing, Hi Pulls, & Snatch
1 set
2 L/R S, HP, Sn
4 L/R S, HP, Sn
6 L/R S, HP. Sn
8 L/R S, HP, Sn

 Cool down, have a nice day.. El Rey always...

11/6/13

Warm up with foam roller, joint mobility, and dynamic movement.  Today we are going to do a workout that Randy Couture uses.  It is called his grappling circuit.  It is a tremendous endurance go.  It is performed with a manageable weight.  Several times in the video he stresses that heavy weight is not the goal here.  Concentrate on good form and get the volume of reps. Below is the link to the video.

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

6 sets of each exercise 60 seconds rest in between sets

8 Reps of each

Bent over row
Upright row
Military press
Good morning
Lunge L
Lunge R
Squat and push press
Straight leg dead lift

Cool down, have a nice day..  El Rey always..

11/5/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to celebrate Garrett's 16th birthday by hitting 16 reps of 16 exercises.  Its a good chipper that mixes body weight, BBBs and kettlebells.  If you don't have access to kettlebells, use dumbbells instead.  Try and get through it with as little rest as possible.  Enjoy... Happy Birthday 16th Garrett!!

16 Burpees
16 BBB Spins L
16 BBB Spins R
16 Pull-ups
16 Box jumps
16 Clean and Jerk L
16 Clean and Jerk R
16 Full sit-ups
16 BBB Snap downs
16 Sit-outs
16 Push-ups
16 2 Hand swings
16 Goblet squats
16 BBB Hi-Pulls
16 One arm row L
16 One arm row R
1 Burpee to grow on..

Cool down, have a nice day.. El Rey always...

11/4/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

Cool down, have a nice day..  El Rey always.. 100 to go..

11/3/13

SEAL Sunday # 63... 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.. 200 to go..

11/2/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes)

1 Burpee
2 Double Thruster
4 Double Snatch
6 Body weight jump squat 

Cool down, have a nice day.. El Rey always.. 300 to go..

11/1/13

Yoga with Katie.. Power yoga with twists..

http://www.youtube.com/watch?v=4b9nI7qs82k&list=TLtf5YrhAYUEGdmVAvqGzBIeDGxeKD7WFW

Namaste..   El Rey always..  400 to go..