6/21/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Dead Clean

TRX Single Leg Squat /
Single Arm Dead Snatch

2 Hand Anyhows /
Burpees

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

6/20/14

Warmup with joint mobility, dynamic movement, and foam roller.

Yoga for the shoulders..

https://www.youtube.com/watch?v=J3lQQieptsI&list=PLJtycSWJgee2Grxi21V4OgNPVA-HB9pdQ

Namaste...  El Rey always..

6/19/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some more conditioning with strength and mental fortitude dashed in for good measure.  Tabata time.  20 seconds of work followed by 10 seconds of rest for 8 sets.  It is important that you push yourself to get each rep you can during the 20 seconds.  DON"T LEAVE ANYTHING IN THE TANK.  Go all out.  If the number of reps goes down, that's because you're pushing yourself toward exhaustion and increasing your baseline fitness.

Tabata Thursday

20 seconds on 10 seconds off
8 sets

Box Jumps
Snatches
Clubbell Pullover Squats
Lunges
Clubbell Halos
BB Push-ups
Star Jumps

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

6/18/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills, Walter Payton style.  Throw in some strength movements and you have a great training session. So be ready to push.  Like yesterday, find your moment in the mud, and embrace it.  Get 1% better today.

10 rounds

25 yard hill sprint
5 Clean and Jerk L
5 Clean and Jerk R
5 Clean and Front Squat L
5 Clean and Front Squat R
10 Swing

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

6/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be constantly moving.  Two simple exercises followed by a short run, for continuous motion for 20 minutes.  Try and go as hard as possible.  Find your moment in the mud. 

20 minutes AMRAP

6 Thruster L
6 Thruster R
50 flutter kicks
Run 200M

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

6/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train with the Bulgarian Bag along with ropes and tires.  This will be a great strength, conditioning, and endurance test as well as a grip crusher.  Stay focused during these timed sets.

30 seconds of work
10 seconds off
5 Rounds

Ropes
Tire Toss
Snap Downs
Donut swings
Press
Arm Throws
Hammer Curls
Tricep Extension
Good Mornings
Jump Squats

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

6/15/14

SEAL Sunday # 87 ... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70 

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