8/14/15

Yoga with Adriene.. 

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

Namaste..  El Rey always..

 

8/13/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Sled push
Chest to bar
Box jump
Dips
Ab wheel
Clubbell pull over/squat

Hand stand holds, back bridges, and splits

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

 

8/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a barbell / airdyne circuit.  Sticking with less is more theme, and just utilizing two big lifts we will accomplish a great strength and conditioning session.   Make sure you are warmed up properly before jumping in to training.

Add weight as reps decrease

25-20-15-10-5

Hex bar dead lift
Back squat

30 second airdyne sprint
30 second handstand hold

Back bridges

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

 

8/11/15

Warm up with joint mobility and dynamic movement.  Today we are going to just do 2 movements.  Simple but effective.  The kettlebell swing is the first thing you learn when you begin with kettlebells.  It is a great posterior chain and cardiovascular exercise.  The other movement is going to be is kettlebell jerks.  Basic, but a full body go.  Two simple exercsies.. up and down the ladder.

You go / I go

22-18-14-10-6-2-6-10-14-18-22

2 handed swings
Double kettlebell jerks

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

8/10/15

Warm up with joint mobility and dynamic movement.  Simple training today.  Hopefully you have a hill by where you live.  I am fortunate, I have several.  We are going to do a run/sprints/run progression today.

Run 1/2 mile
10 hill sprints
Run 1/2 mile
10 rope climbs
Max pull ups

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

8/9/15

SEAL Sunday # 140... 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..

8/8/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mystery training session.. Sorry folks.. It is up to you to show up to FIST to find out what it is.. For those who can't be at FIST, take today to work on something that you struggle with or don't like doing.  Working on those deficiencies will help you improve strength and performance..

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