6/14/15

SEAL Sunday # 133... 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..

6/13/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to run through a 5 round 5 movement Bulgarian Bag circuit.  Focus on form rather than speed.  Your grip will be taxed and your endurance and mental process will be tested.  Don't quit.. Push through.

5 Rounds 
20 Reps per movement
5 SEAL Push-ups after each movement 

Arm Throw
Thruster
Snapdown
Upright Row
Spins

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

6/12/15

Yoga with Adriene..  Stress Relief.. Quick one and then a longer one..

https://www.youtube.com/watch?v=jOfshreyu4w

https://www.youtube.com/watch?v=jsOqcwcy2mI

Namaste..  El Rey always..

6/11/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to finish up the year with our nice HIIT training workout.  40 seconds of work with 10 seconds to switch stations.  It will be a good full body go.. 

3-5 rounds

40 on / 10 off

Airdyne bike or ropes
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat
Kettlebell swings
BB Snap Down
AB wheel

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

6/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Strength and conditioning is the name of the game today.  Short burst for strength & explosiveness but longer timed sets for conditioning.  Push hard and make gains..

Each set is timed in a you go / I go format

25 yd walking lunge
10 double cleans

25 yd rack walk
10 double swings

25 yd farmer's walk
10 SCDL

25 yd waiter's carry
10 double press

25 yd OH carry
10 double hi-pull

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

6/9/15

Warm up with joint mobility dynamic movement, and foam roller.  Today we are going to hit a max rounds in a 20 minute frame.  Pick 3 or 4 movements, short reps, and try and get as many rounds as possible within the time limit.  All you'll need for today is your own body weight and 1 kettlebell.  Great way to hit the whole body in a short period of time.  Since there is little or no rest, for you athletes still competing, it simulates "game conditions" very well.

http://www.youtube.com/watch?v=nMiOQ1KBs-M&feature=youtu.be

20 minutes amrap

10 OH squats w/ 45lb plate 
5 clean and jerk  L
5 clean and jerk  R
15 abs (crunch, full sit up, knees to chest, etc.. mix it up)
30 jump rope skips

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

6/8/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel with just two exercises.  Dead lifts and kettlebell snatches.  Both really stimulate the entire body, and I like to pair them for the strength/endurance combo that they provide.  Make sure you have a good sweat going from your warm up and the begin..

10-1 reps dead lifts (increase weight as reps decrease)
20-10 reps snatch (weight remains the same)

5-1 reps dead lifts (heavy)
5-1 reps snatch (heavy)

Remember to take 45-60 seconds rest in between sets

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