8/7/15

Yoga with Lesley Fightmaster..  Let go..

https://www.youtube.com/watch?v=WUR4FPti_ro

Namaste... El Rey always,,,

8/6/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebells and Bulgarian bags for an awesome S & C combo.  We will be focusing on explosive power by mixing dead kettlebell snatches into the Bulgarian Bag routines.  This can be a great you go / I go type of training session as well.  Enjoy..

 3 Rounds

10 spins L/R
3 dead snatch L/R
10 arm throw L/R
3 dead snatch L/R
10 spin / arm throw combos L/R
3 dead snatch L/R
10 snapdowns
3 dead snatch L/R
10 BB power clean & front squat
3 dead snatch L/R
10 snap down / power clean & front squat combos
3 dead snatch L/R

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

8/5/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit.  Long sets and short reps with a touch of conditioning.  Focus on form rather than speed or loading up the bar with tons of weight.  Injuries = loss of training time.  Be smart.. Train smart..

10 sets of  3

Power clean and jerk
Tire flip
Sledge smash 3L/3R

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

8/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a two movement chipper with a run for good measure.  Not a fan of the running, but it is a great and necessary conditioning tool.  So, we will press through it... All you need is one kettlebell, your own body weight, and 1/4 mile, and you're good to go..

8 Rounds

30 Hi Pulls 15L/15R
20 Push Ups
Run 1/4 Mile

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

8/3/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a 5x5 strength training session.  Simple movements with a touch of conditioning (always have to throw in some conditioning).  Mystery conditioning component... Get a good warmup and get after it..

5 Rounds of 5 Reps

Chain back extensions
Barbell Squat
One Legged Dead Lift
Barbell Lunge
Box jump

10 20 yard sprints

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

8/2/15

SEAL Sunday # 139... 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..

8/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Jump Pull-ups
25 reps of ABs

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