3/7/14

Rest Day..  Enjoy..

El Rey always..

3/6/14

Warmup with joint mobility, foam roller and dynamic movement.  Today is another very simple two exercise combo.  Thrusters and mountain climbers.  The good news is that its only single arm thrusters.  The bad news is that it is heavy or challenging single arm weight.  For example if you normally use a 16kg bell, bump up to 20kg or 24kg.  If you only have light ones, use doubles and cut the reps in half.  Get a good warmup and enjoy..

Do a set of thrusters, then immediately do your mountain climbers.. repeat..

10 sets of 10 single arm thrusters
10 sets of 20 mountain climbers

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

3/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Barbell day today.  If you don't have access to barbells, kettlebells or dumbbells are perfectly acceptable.  Simple 5x5 strength training session with a sprinkle of some airdyne sprints as well..

5x5
Follow each set with a 20 second airdyne sprint

Bent over row 
Military press
Shoulder shrug
Lunge
Power clean

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

3/4/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to to a 20 minute non stop 4 exercise training session.  You are to try and get as many rounds as possible within the 20 minute frame.  So you have to push yourself.  As always, don't sacrifice form for speed.  Focus on the work, and get 'er done.

20 minutes amrap

3 squat thrust hi pulls L
3 squat thrust hi pulls R
15 push ups
15 air squats
10 BB snapdowns

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

3/3/14

Warmup with joint mobility, dynamic movement, and foam rollers.  Today we are going to hit the whole body with the Turkish get up.  This is a great strength building exercise.  You are putting your body under tension and improving your overall strength, shoulder mobility, grip strength, stamina and flexibility.  It is especially beneficial for the hip mobility, hip extension, and spinal extension.
Steve Maxwell Demonstrates the Reverse Turkish Get Up
http://www.youtube.com/watch?v=x1Vx2TXJskU

5 Rounds

5 TGUs per arm (no switching until you have completed 5 reps)
5 Burpees

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

3/2/14

SEAL Sunday # 75... 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..

3/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round ladder to start March MATness off correctly.  Spring is coming regardless of what the weather reporters say.. Soon we'll be outside basking in the sun, but for now.. Inside slinging steel.  So let's get 'er done..

5 rounds

5 Double Thruster
10 Burpees
15 Suit Case Dead Lift
20 Hand 2 Hand Swing
25 Knees to Chest Crunch

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