12/14/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be ropes in between BB sets.  It all adds up to good though in the end.  Train for the title!!

3 rounds
Take rest as needed in between sets.  Do not exceed 1 minute.

20 spins 10L/10R
20 rope waves
20 hammer curls
20 rope waves
20 presses
20 rope waves
20 squats
20 rope waves
20 arm throw 10L/10R
20 rope waves

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

12/13/15

SEAL Sunday # 157.. 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..

12/12/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning kettlebell/bodyweight training session.  3 minute periods, no rest, 1 minute per exercise for 6 periods.  1 minute rest in between periods.  Chalk up

Swings
Sit out / Seal push-up combo
Jerks

Hi-Pulls
Jumping Jacks
Hi Pull / Catch / Squat

Snatch
Sit-ups
Alternating Rows

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

 

12/11/15

Yoga with Lesley Fightmaster..  Detox class...

https://www.youtube.com/watch?v=1pk-cXCsQ_E

Namaste..  El Rey always..

12/10/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bulgarian Bags and plates into a dual threat session.  Complimentary movements to get multi plane action to engage all of the little stabilizers that your body relies on daily.  The movements are broken up into couplets. Do 20 reps per couplet. 

3 Rounds
20 reps per couplet

BB Spins / Plate Spins
BB Snap Downs / Plate Snatch
BB Press / Plate Press
BB Hammer Curl / Plate Triple Crush
BB Jump Squat / Plate OH Squat
BB Sit-up / Plate Russian Twist
BB Hi-Pull / Plate Row
BB Arm Throw / Plate Axe Chop
BB Donut swing / Plate Sots Press
BB Push-up / Plate Chest Press

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

12/9/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the steel.  Short reps long sets.  Simple strength day.  3 movements. Push yourself, but take rest as needed.

10 sets of 3-5 reps

Chain Dips
Chain Pull-ups
Hex Bar Dead Lift

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

 

12/8/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT Tabata Tuesday... Pick 5 or 6 exercises and get after it.
"High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.^[1] Compared with other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity, or improving muscle and bone mass. Some researchers also note that HIIT requires "an extremely high level of subject motivation," and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.<sup>[2]"  -Wikipedia

8 sets of 20 seconds on / 10 seconds off
Grab Bag style..</sup> 

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