1/14/14

Today were are going to HIIT it.. So begin with joint mobility, dynamic movement and foam roller.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.  These types of circuit training sessions really mimic "game/match like" conditions.  Go hard for the 25 seconds.  Push yourself..

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

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

1/13/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today I'm heading to the dungeon for strength, flexibility, and agility work.  As we get older, balance, flexibility and reflexes all begin to deteriorate but that doesn't mean we can't slow the process down by working on them.  So get a good warmup and have some fun with this one today.

30 minutes

3 Heavy TGUs L/R
3 Heavy One Legged dead lifts L/R
Agility ladder drills  http://www.youtube.com/watch?v=GuZlmNYgyS8

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

 

1/12/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round training session for time.  Try and get through it as quickly as possible without sacrificing for or rep integrity to get it done.  All you will need is a kettle bell, jump rope, a box, pull up bar, and a timer.  So get after it... SEAL Sunday will continue next week!!

5 Rounds for time

5 pull ups
10 box jumps
20 push-ups
30 flutter kicks
40 2 handed swings
50 jump rope skips (substitute Jumping Jacks if you aren't proficient at skipping rope)

Finisher:
3 sets of 5 reps OH kettlebell squats

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

1/11/14

Warm up with joint mobility and dynamic movement.  Chalk up for snatches today.  We are going to combine kettlebell snatches and some body weight exercises for our workout today.  Ballistics and plyometrics.  Aside from being fun and breaking up the workout, you will get the benefit of the explosive power movement of a snatch as well as using your own body weight.  Use a moderate weight, because there are a ton of snatches...


24-16-8 reps 

Snatch / split jumps
Snatch / frog jumps

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

1/10/14

Yoga..  Hip opener with Esther..

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

Namaste..  El Rey always..

1/9/14

Big conditioning today. 6 minute periods, 1 minute intervals, rest 1 minute after all 6 exercises are performed. Then repeat for a total of 4 sets = 24 minutes with the Bulgarian Bag.  Each minute there will be a different exercise.  Don't panic, no burpees today.. :-).. No bag? You can perform all of these exercises with a kettlebell as well. (Donut swing = 2 handed swing, spins = halos, snap downs = snatch) Warm up with joint mobility and dynamic movement. Work the hips, shoulders, and lower back and get ready to get after it.

Each exercise is done as many reps as possible for 1 minute

4 rounds

Thrusters
Spins 10L/10R for 1 minute
Hammer curl
Donut swing
Cossack squat
Snap downs

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

1/8/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength workout.  One of my favorite combos.. Box jumps, dead lifts and agility/flexibility training.  For more on the agility and flexibility check out Base Wrestling by Olympians Jake Herbert and Andy Hrovat.. We are only focusing on the first video. Forward and backward roll progressions http://www.basewrestling.net/progressions/  This type of gymnastic body control will help anyone of any age improve core strength, flexibility, and agility. 

10 rounds

5 dead lifts with your own body weight on the bar
7 box jumps
2 forward/back roll combos
2 backward split rolls

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