6/7/15

SEAL Sunday # 132... 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..

6/6/15

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the Allied soldiers landed at in Normandy on June 6, 1944.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press

Omaha
10 goblet thruster
10 seal push ups
20 crunch

Gold
10 halos
10 burpees
20 flutter kicks

Juno
10 scdl
10 frog jumps
20 heel touches

Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/5/15

Yoga with Lesley Fightmaster..  Followed by meditation..

https://www.youtube.com/watch?v=MGqdoMKAh5A

https://www.youtube.com/watch?v=y1pGrdvc_4I

Namaste..  El Rey always..

6/4/15

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit the Bulgarian Bag.  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

20 spins 10L/10R
10 snapdown split jump  5L/5R
15 upright row (with top handles)
15 hammer curls
10 arm throws
20 yd sprint

Finish:
2 minute BB burpee challenge

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

6/3/15

Warm up today with joint mobility, dynamic movement, and foam roller.  Really focus on the shoulders, neck and hips. We are going to do combo ladder workout today. You can use barbells, kettlebells, or dumbbells. What ever you have handy.

5 rounds of 1 rep of each, then 2 reps of each, 3 reps, 4 reps and 5 reps
All reps are done in succession. No rest until the 5th burpee.  Take a short rest and get after it again.

dead lift / scdl
power clean / kettlebell dead clean
barbell back squat  / kettlebell sumo squat
back extensions w / plate
burpee

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

6/2/15

Today make sure you have a good warm up with joint mobility, dynamic movement, and foam roller. I know I am a little sore after yesterday. We are going to do a single arm kettlebell strength circuit today. Short reps and heavy weight.  You will need to rest a bit more in between sets, but that is okay.  Focus on form not speed..

5 sets of 5 reps of each exercise per arm:
Ukrainian Dead Lift (simply stand on two boxes with your bell in the middle and proceed like a normal one arm dead lift.  This movement increases your range of motion and is a great assistance exercise for LC C& J)
OH Squat
Clean
Hi pulls
Snatch
Finish each set with a 200m run
Rest for a few and then get after it again.

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

6/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Once you feel like your joints are greased, get into it..

Max Body weight day : perform all of these exercises until you basically are spent. Take a break and move on to the next one. I know some of the exercises over lap, so mental fortitude will be necessary.  Keep your count, and make sure you do burpees LAST!!

max push ups
max pull ups
max body weight squats
max body weight row 
max burpees

1 mile run

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