9/7/14

SEAL Sunday # 99... 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..

9/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the kettlebell swing.  20 minute go AMRAP.  Make sure that you are good and warmed up today.  There will be small "extra" conditioning element as well.  Get 'er done today.

20 Minutes AMRAP

13 swings L
13 swings R
13 2 handed swings
4 burpee tuck jumps
6 jump pull-ups
8 sit-ups

hand stands, back bridges, and splits

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

9/5/14

Yoga with Lesley Fightmaster.. Check her youtube channel out.. Great easy to follow practices.

https://www.youtube.com/watch?v=_ah3OTVHvmU&list=PLEs9dX8UXFZpaZeWtW0t12TnAaR3WbWoq

Namaste..  El Rey always..

9/4/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a big volume training session with the Bulgarian Bag.  It is going to be a grip crusher, and it won't be without penalties.  Simply pick 5 BB exercises.  Do 200 reps of each.  Caveat.. you MUST complete one exercise before moving on to the next.  Also, be honest, each time you stop the penalty is 2 buprees with the bag.  It is a cumulative penalty for each exercise.  For example if I stop 6 times during spins 1st offense is 2 burpees, 2nd is 4 burpees, 3rd is 6 burpees etc.. Get a good warmup and get 'er done..

200 reps of each (you must complete one exercise before moving on to the next)
2 burpee cumulative penalty each time you stop per exercise

Spins
Squats
Donut Swings
Presses 
Snap Downs

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

9/3/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

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

9/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today lots of volume in a multi-round full body training session.  Make sure you take rest as needed in between sets, but don't exceed 120 seconds.  Great strength and conditioning circuit.

5 Rounds

15 see-saw press L/R
15 lunge L/R
15 hammer curls
15 squats
15 double cleans
15 sit-ups

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

9/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate running and bodyweight exercises for  a simple endurance and conditioning training session.  So get a good stretch and put on your running shoes.  Prepare to work this Labor Day.

Run 1/2 Mile
50 push-ups
50 squats

Run 1/4 Mile
50 walking lunges
20 pull-ups

5 Hill Sprints
10 jump squats

Run 1/4 Mile
50 sit-ups
20 chin-ups
max dips

Splits, Back Bridges, and head/hand stands

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