7/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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

7/13/15

Warm up with joint mobility and dynamic movement.  Today is a simple workout.  Just one exercise, done for time.  Turkish get ups.  TGUs area great full body progression.  As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor.  This is truly taxing workout.  Set the clock for 15 minutes and hit it..  Follow that up with a one mile jog, and then call it a day..

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

7/12/15

SEAL Sunday # 137... 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..

7/11/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell complex.  Rest assured these movements all wrapped into just one rep will put it on you.  Make sure that you focus on form rather than speed.  Watch my teacher Steve Cotter perform this very slow controlled movement.  https://www.youtube.com/watch?v=6651sjanpxI
Get after it..

25 reps per arm.. Use a moderate weight.. Going for volume today...

1 Rep =
Windmill
OH Squat
Jerk
Snatch

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

7/10/15

Yoga with Lesley Fightmaster...  Total body workout.. Great practice..

https://www.youtube.com/watch?v=LhYHgV56tOo

Namaste..  El Rey always..

7/9/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Thursday.  We will be utilizing the Bulgarian Bag.  20 seconds of work followed by 10 seconds of rest.  The 20 seconds is a FULL OUT SPRINT.  Don't leave anything in the tank.  Use the 10 seconds to recover.  The point of this training method is to exhaust you.  To push yourself as hard as you can during that 20 second period.  Dig deep.  Find your threshold, and push past it.


8 Rounds
20 seconds of work / 10 seconds of rest




Ropes
Snapdowns
Clean and front squat
Press
Burpee
Spins

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

7/8/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a simple circuit in a chipper format.  2 rounds from 50 down to 10 with a plate.  Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round.  Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.

2 Rounds

Use an Olympic plate 25, 35, or 45lbs

50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush

Run 1/4
Penalty 1 burpee for every second you are over prescribed time

Steel log thrusters..

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