9/21/15

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1.

push up
back extension
chin up or jump pull up
box jump
ab wheel

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

9/20/15

SEAL Sunday # 146... 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..

9/19/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the FIST 100s.  Simply pick 4 or 5 exercises and do 100 reps of each.  Do not move on to the next exercise until you have completed 100 reps of the current exercise.  It is a great strength and conditioning training session.  Mental toughness comes into play as well.  Single arm exercises can be broken up into 50 per side, the goal is to get to 100 reps.  Pick wisely and enjoy.

100s

2 handed swings
squat thrusts
lunges
plate press
plate row

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

9/18/15

A little detox yoga class with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=_zP5lOZNfo0

Namaste..  El Rey always..

 

9/17/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format.. 

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

9/16/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning combo.  We will utilize the Turkish get up and jerk for our strength movements, and the Airdyne bike for the conditioning.  If you don't have access to an airdyne bike, you can substitute sprints or burpees.  Try and go a bit heavy on the TGUs.  The reps will be short.

10 Rounds

2 TGU/Jerk L
2 TGU/Jerk R
30 second Airdyne sprint

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

9/15/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a double kettlebell crusher.  Descending reps of 4 movements.  This will get your heart pumping and your sweat flowing.  Make sure that you concentrate on form rather than speed.  Crappy reps = crappy results.  Get after it.

Rep Range
20-15-10-5

Double Thrusters
SCDL
Burpees
Double cleans
Plank jacks

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