12/14/15

Due to a wrestling competition SEAL Sunday is suspended today.  In lieu of a SS training session, here is an oldie but a goodie in the spirit of SS.  Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be PT in between BB sets.  It all adds up to good though in the end.  Train for the title!!

3-5 rounds
Take rest as needed in between sets.  Do not exceed 2 minutes.

20 spins 10L/10R
5 bb burpees
20 hammer curls
5 bb burpees
20 presses
5 bb burpees
20 squats
5 bb burpees
20 arm throw 10L/10R
5 bb burpees

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

12/13/14

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the cards.. EL 52 Card flip.. So make sure you are good and warmed up and get after it..

EL D Card Flip

Hearts = Plate Clean and Press
Diamonds = Plate Rows
Spades = Plate Jump Squats
Clubs = Plate Halos
Joker #1 = 100 Mountain Climbers
Joker #2 = 100 Flutter Kicks

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

12/12/14

Yoga with Lesley Fightmaster.. Yoga for the feet, ankles, and calves.. Great practice for those that are on their feet all day..

https://www.youtube.com/watch?v=HYQQfos8GsM&list=PLEs9dX8UXFZqvtoc_q2rf_Nu8_v4dt1Mk

Namaste...  El Rey always..

12/11/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock utilizing the Tabata protocol in series of strength and conditioning movements.  The theory behind the this timed training is to mimic "game like" situations.  Go for broke, and leave nothing in the tank to up your conditioning levels. 
From Wikipedia:
"A version of HIIT was based on a 1996 study^[8] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[9] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

8 rounds of 20 seconds of work / 10 seconds of rest
step ups
ropes
swings
BB jump squats
medicine ball smashes
frog hop squat thrusts

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

12/10/14

Simple workout today.  Just run.. Warm up with joint mobility, foam roller, and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 5k or 3.1 miles

5 - 10 yard sprints
5 - 25 yard sprints
5 - 50 yard sprints

6 minutes of 30 second intervals of abs

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

12/9/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

 As many rounds as possible in 30 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 clean and jerk L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch

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

12//8/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do a heavy bag work out.  Just a little something different.  If you don't have access to a heavy bag, then you can shadow box with small hand weights or just shadow box.  It is tougher than you think.

6 rounds

2 minutes hitting the heavy bag
20 push ups
15 sit ups
10 squats thrusts
Rest 30-45 seconds

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