1/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and a smidgen of conditioning.  Can't go a training session without pushing the lungs.  Simple strength circuit. Short reps. 10 sets.  Make sure you hit your foam roller.  Posterior chain has taken a beating these last 3 days.

10 Rounds

3-5 Hex Bar Dead Lift
5-7 Chain Back Extension
5 Pull or Chin-Ups
20 seconds Airdyne sprint

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

 

1/13/15

Warm up with joint mobility, foam roller, and dynamic movement.  Heavy, medium, light swings today with body weight exercise side dishes.  Great conditioning workout.  Line your kettlebells up and set your timer for 30 second intervals.  Swing heavy for 30 seconds, medium for 60 seconds, and light for 90 seconds.  In between sets of swings 30 seconds of body weight exercises.  Mix up the body weight exercises, but the swings are the main dish on the menu today.

 5 rounds like below

For example:

30 seconds heavy swings
30 seconds mountain climbers
60 seconds medium swings
30 seconds burpees
90 seconds light swings
30 seconds squat thrusts 

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

1/12/15

Warm up with joint mobility, dynamic movement, and foam roller.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 tricep extensions
20 knee tucks
20 chest press

Jog 1 mile

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

1/11/15

SEAL Sunday # 114... 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..

1/10/15

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals.  We will utilize kettlebells, body weight, and clubbells.  Great triple threat combo workout of strength, endurance, and conditioning.

Round 1

clubbell pull over squats
burpees
ketttlebell presses
clubbell halos
jump squats

Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press

Repeat 2x

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

1/9/15

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=hLrtq5Dc-MI

Namaste..  El Rey always..

1/8/15

Warm up today with joint mobility, dynamic movement, and foam roller.  Really get a good sweat going.. It is cold in the the northeast today.  We are going to be training with the Bulgarian Bag today.  It is one of my favorite strength and conditioning tools.  It attacks your grip and muscular endurance.  Get after it..

Rep range:
30-20-30-20

Spins
Good mornings
Jump squats
Press
Snap downs
Upright Row

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