3/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  We will utilize jump rope, airdyne bike or bodyweight as the focal point to get a  really good conditioning go.  Simple and effective.  Just to add a bit of strength.. Hit doubles for some short rep strength movements.

6 Rounds

1 minute mountain climber/jumping jack, jump rope, or bike

5 double thusters
5  double swings
5 see saw chest press
5 tuck jumps

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

3/6/15

Yoga with Lesley Fightmaster...  More hips..

https://www.youtube.com/watch?v=115nVqy29eQ

Namaste..  El Rey always..

3/5/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 exercises that work the entire body.  Long Cycle clean and jerk.  Timed sets.  This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way).  It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.

 
Single Arm C&J
 
1 minute L 
1 minute R

20 sets
30 seconds on
15 seconds off

1 minute L
1 minute R

5 sets
Heavy, medium, light
2-4-6

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

3/4/15

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

3/3/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Plank hold jumping jacks
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Sumo squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Sit-ups
20 Burpees
10 Kettlebell jump squats

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

 

3/2/15

Warm up with joint mobility and dynamic movement.  Quick body weight circuit today followed by a short 10 sprint set on the airdyne.  Make sure that your form doesn't break down just to get through it.. Focus on doing strong good reps.

20 minutes amrap

12 ring rows
5 tuck jumps w/ 20 kgs kettlebells
8 ab wheel
10 push ups
50 jump ropes

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

3/1/15

SEAL Sunday # 120... 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..