5/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with kettlebells.  This is a you go / I go format.  It is not for the faint of heart.  It is a 9 set 27 minute commitment.  Make sure that you are good and loose.  Mentally prepared, and ready to go.

1 minute on
1 minute off

SCDL
Double Swings
Double Jerks

Do each movement for 9 times for a total of 27 minutes of work / 27 minutes of rest.

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

5/20/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today the kitchen sink circuit.  We are going to hit the Bulgarian bag, kettlebells, ab wheel, bodyweight, clubbell, barbells and ropes.  You mix them all together and you get a great training session.  Lots of conditioning with the ropes and great grip and functional strength with the sled, box jumps, Bulgarian Bag, clubs, bells, barbells and your own bodyweight.  Get after it..

30 seconds on / 10 seconds off
Ropes
Bulgarian Bags
Barbells
Clubbells
Kettlebells
Bodyweight
Ab wheels
Sled
Box jumps

You decide your exercises.  Make sure you have a good balance of push/pull/explosive movements.

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

5/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today chalk up we are going to hit the meat grinder.  Lots of volume.  Not a lot of rest.  Swings, snatches, cleans, presses, and front squats all wrapped up into a great training session.  Lets get after it.

All done with single arm
5-8 reps per arm

#1

C & FS
Swing
C & FS
C & P
C & FS
Snatch
C &FS

#2

C & P
Swing
C & P
C & FS
C & P
Snatch
C & P

Turkish Get Up finisher

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

5/18/14

SEAL Sunday # 84 ... 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.. 

5/17/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Thruster
Heavy Swing
Squat Thrust
Dead Kettlebell Clean
Plank Up Downs

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

 

5/16/14

Yoga.. Enjoy the stretch today.. Tough week..

https://www.youtube.com/watch?v=3sTTTPOV9l0&list=UUKgd7SCllF2Nonpoo5WXfHw&index=29

Namaste..  El Rey always..

5/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today rain or shine we are going to climb.  We'll throw in a few other movements as well for a great training session.  The rope climb is an outstanding strength building exercise.  It forces you to use every muscle in your upper torso.  So get warmed up and get after it.

 20 minutes amrap

1.5 Rope climb (climb to the top, come halfway down, climb back up)
50 yard run
10 jump squats
10 push ups
10 plate press
10 plate triple crush

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