5/7/14

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

Star jumps
BB High knees
BB Spins
BB Snap Downs
Arm Throws

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

5/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is my Father's birthday.  In his memory, we will use his age, 77, as our bench mark for training session.  One of my favorite AWFisms that has stuck with me through my life is, "Mark, you can't be a cruiser.  You have to be a digger.  Cruisers watch things happen.  Diggers MAKE things happen."  Make it happen today.  Be a digger.

7 Rounds

11 Burpees
11 Swing L
11 Swing R
11 Clean L
11 Clean R
11 Snatch L
11 Snatch R

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

5/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be using odd objects to train.  Tires, sleds, logs, sandbags, ropes, plates, and sledge hammers.  Throw it in a blender and see what we come up with to have a great training session.  Everything will be done for time.  So don't worry about the rep count.  Just set the clock and go.  Great you go / I go workout.


Sled pushes
Log squats
Rope waves
Tire flips
Tire Tosses
Sledge or Medicine ball smash
Sand Bag Cleans
Pull Ups

5/4/14

SEAL Sunday # 82 ... 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..

5/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 3 period training session with the Bulgarian Bag.  Pick a few exercises, short reps, and repeat for as many rounds as possible in the time allotted for each mini workout.  7 minutes per period.

#1
3 Arm Throw L
3 Arm Throw R
5 Jump Squat
7 Pushups on the bag

#2
7 Spins L
7 Spins R
5 Good Mornings
8 Lunges 4L/4R



#3
6 Snapdowns
8 Press
4 BB Burpee

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

5/2/14

Yoga.. Great energizing practice...

https://www.youtube.com/watch?v=j0lK12n7XGY&list=UUKgd7SCllF2Nonpoo5WXfHw

Namaste...  El Rey always..

5/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 jump squats

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