8/21/15

Yoga with Candace...  hips and chest.. 

Namaste..  El Rey always..

8/20/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

6 rounds

16 sandbag floor to shoulder hoist 8L/8R
16 see saw chest press 8L/8R
16 sandbag zercher squat
16 sandbag cleans
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Rope climbs

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

8/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be focusing on the kettlebell swing and hi-pull, and incorporating them into a 1 round training session.  We will use body weight movements to accompany each swing set.  Should be a great strength and conditioning circuit. Make sure that you use a moderate weight.  Lots of posterior chain work here today..

50 swings
50 rows 25L/25R
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 box jumps
50 hi-pulls 25L/25R
50 rope waves
50 swings
50 back extensions
50 hi-pulls 25L/25R
50 dips
50 swings
50 sit-ups

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

8/18/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

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

8/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Visualize a 100 yards or mark out 10 yards on your driveway or yard.  Going to mix in some bodyweight animal movements to break it up a bit, but certainly not make it any easier.  Get warmed up and get after it..

 20 Spins
10 yard frog hop
20 Hammer curls
10 yard bear crawl
20 Press
10 yard scorpion walk L
20 Push-ups
10 yard scorpion walk R
20 Snap downs
10 yard duck walk
20 Jump Squats
10 yard frog hop
20 Arm throw
10 yard bear crawl
20 Clean and Front Squat
10 yard scorpion walk L
20 Good Morning
10 yard scorpion walk R
20 BB burpee
40 yard sprint

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

8/16/15

SEAL Sunday # 141... 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..

8/15/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a couple of short 4 minute periods.  Try and get AMRAP in the time frame allotted.  Remember never sacrifice form for speed.  Lousy reps produce lousy results. 

2 Rounds

Period 1
10 high pull / catch / squat
5 press L
5 press R

Period 2
10 knees to chest
10 snapdowns
20 high knees

Period 3
10 kettlebell halo
10 kettlebell swing
10 front squat

Pull-ups, dips, handstand holds, back bridges, splits.. 

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