9/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement.  Distance run.  Try and set a good pace and stick with that pace.  Finish strong. 

Timed 5k or Distance sprint jog intervals for 1.5 miles

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

9/13/15

SEAL Sunday # 145... 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..

9/12/15

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..

September 11 2015

Reflect, remember, and revitalize...  Never forget..

https://www.youtube.com/watch?v=YVLddIO9Or8

Namaste... El Rey always..

9/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be hitting a circuit with the sled, sledge, ropes and kettlebells.  Great conditioning circuit.  Time to start building the conditioning up along with the strength.  Enjoy..

Multiple rounds

30 seconds of work 10 seconds rest

Sled push
Sledge Smash
Ropes
KB Farmer's carry
KB Clean and Jerk
Dips

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

9/9/15

Warmup with joint mobility, dynamic movement, and foam roller.. Today we are going to hit a bodyweight blast.  Pick a few movements, and make circuit.  I always like to add a conditioning element into these training sessions.  As always, focus on form rather than speed.

10 rounds

5 burpee box jumps
10 jump squats
10 SEAL push-ups
1 rope climb
10 sit-outs
20 yard bear crawl

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

9/8/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go back to basics and hit some 2 minute drills.  This is based off one of the first training videos I ever watched called the Art of Strength by Anthony DiLuglio.  Simple concept.  Pick several single arm kettlebell movements, and set your timer and go continuously for 2 minutes.  This is a great way to work on form and technique through repetition.  Make sure that you're using the appropriate weight for the time that you're working.  This is a limited rest training session...

2 minutes on / 30 seconds off
Swings
Cleans
1 arm rows
Lunges
Triple crush
Russian twist / sit-ups
Front Squats
Jerks
One legged dead lift
Snatch

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