6/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be focusing on the kettlebell swing and hi-pull, and incorporating them into a 1 round training session.  We will use body weight movements to accompany each swing set.  Should be a great strength and conditioning circuit. Make sure that you use a moderate weight.  Lots of posterior chain work here today..

50 swings
50 chest to bar
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 box jumps
50 hi-pulls 25L/25R
50 rope waves
50 swings
50 back extensions
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

6/27/14

Yoga....

https://www.youtube.com/watch?v=MArFYWcP_ns&list=TLcO_eebmQzBadfjDu3S2t230UWNwUrl_2

Namaste...  El Rey always..

6/26/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag conditioning complex.  Several rounds of Bulgarian Bag movements followed by explosive BB movements and a short run.  These are gut check training sessions.  Forget about the heat, forget about how tired you are, and fight through it. 

5 Rounds

20 spins 10 L / 10 R
3 BB burpees
20 press
3 BB burpees
20 arm throw 10 L / 10 R
3 BB burpees
20 lunges 10 L / 10 R
3 BB burpees
20 snapdowns
3 BB buprees

100M run

Flexibility skill : BB windmills, splits, and back bridges

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

6/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a fun strength training session.  Tires, barbells, kettlebells, body weight, tiny bit of running, and rope climbs.  Get ready to get 'er done.

All can be done for reps or time in a you go / I go format
I break it up depending on the size of our group.
Short reps and heavy weight today

Hex bar dead lifts
Double Cleans
Lunges
Pull-ups
Tire Flips
Sledge Smashes
Rope Climbs
Sprints
Box Jumps
Steel log front squats

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

6/24/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit our flexibility skills (Back bridges and splits) as well as a quick chipper into and EMOTM training session.  We are going to continue to incorporate flexibility skills into our training as they are essential for developing body control, strength, flexibility, and most important avoiding injury.  So keep practicing.


Round 1

50 swings
40 push-ups
30 sumo squats
20 Russian twists
10 squat thrusts

Round 2

EMOTM
15 minutes

4 snatch L
4 snatch R
20 body weight jump squats

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

 

6/23/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit full body strength and conditioning circuit.  Body weight, sleds, kettlebells, and barbells.  So make sure that you're ready to go and hit it.

 You go / I go format for time.

Sled pushes
Farmer's walks
Chain Back Extensions
Pull ups
Barbell push press
Barbell Row
Chain push ups
Double Kettlebell Front Squat
Ukrainian Dead Lifts

This weeks flexibility skill : Back Bridges

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

6/22/14

SEAL Sunday # 88 ... 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..