10/7/15

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of a full body circuit.  Focus on form rather than speed.  Challenge yourself on the barbell cleans.  Great for explosive power, core, and joint mobility.

5 Rounds

5 barbell power cleans
10 ab wheels
20 halos (10L/10R)
10 clubbell pull over / squats (use a plate, dumbbell, or kettlebell if you don't have a clubbell)
7 baseball chin ups

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

10/6/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Tabata Tuesday.. We are going to hit several movements for 8 sets of 20 seconds with a 10 second break.  This is a great way to really bump up your conditioning and get a tremendous full body training session.  Mix it up with bodyweight and kettlebells and get after it.

8 sets of:
20 seconds on / 10 seconds off

fast feet / hi knees
snatch
squat thrust / hi pull combo
lunge
seal push ups
ropes

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

10/5/15

Warm up with joint mobility and dynamic movement.  Today is another simple workout.  Working the heavy bag today.  If you don't have access to a heavy bag, shadow box.. If done with real effort, shadow boxing is just as tough as hitting the heavy bag.

5 rounds
3 minutes punching, kicking, kneeing or elbowing the heavy bag
20 pushups
50 crunches
3 handstand push ups or handstand holds for time

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

10/4/15

SEAL Sunday # 148... 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...

10/3/15

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

10/2/15

Yoga with Lesley Fightmaster..  Twists..

https://www.youtube.com/watch?v=zFwp1l6C2GQ

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

10/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

3 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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