12/7/14

SEAL Sunday # 111... 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..

 

12/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate, bodyweight, and rope strength and conditioner.  Rope sets will be timed, but everything else is a rep based count.  Circuit type format.  You can switch up your exercises after a few rounds, but below is a sample blueprint for a multiple round full body blast.  Get loose and ready to get after it.

10 rounds

20 seconds ropes
10 jump pull ups
20 plate press
10 OH plate squat
20 plate row
10 box jump

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

12/5/14

Yoga with Lesley Fightmaster.. Shoulder work..

https://www.youtube.com/watch?v=RNpaPFVZ8QQ

Namaste..  El Rey always..

12/4/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we have a request by one of our FIST family.  He is getting ready to be deployed overseas with the USMC.  So, in his honor, we dig out the Al Oliva meat grinder.  This is a great full body training session.  We are going to focus on the conditioning segment.  Swings are the primary movement in this progression.  There are 2 other progressions where presses and squats are the focus.  Get warmed up and get after it.

5-8 reps per arm

Swings
Clean and Front Squat
Swings
Clean and Press
Swings
Turkish Get Ups
Swings
Snatch
Swings

Rest repeat..

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

12/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a good conditioning training session.  Sorry guys and girls no burpees today ;-).. If you have access to an airdyne bike, that's great, but if not jump rope will do.  If you struggle with jump rope, try for a bit, but if it gets too frustrating switch to jumping jacks.  Then, add jumping rope practice to your warmup to improve. Simple 10 round session.

10 Rounds

1 minute airdyne / jump rope
5 chest to bar
10 dips
15 back extensions
20 ab crunches

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

12/2/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Aunt Marion's Birthday.. So 39+1 burpees to start.  We are going to hit a grab bag training session.  Each set will be 40 reps in total.  Simply fill out 10-20 cards with different exercises on them and create a chipper type training session with lots of volume and intensity.. They can be anything.  Barbell, kettlebell, Bulgarian Bag, Bodyweight, etc... Leave snatches out.  If you did yesterday's training you'll understand. ;-)

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

12/1/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 49 + 1 burpees to start to make it an even 50.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for 49 + 1 (50) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
50 sets

single arm snatch
(moderate weight)

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