5/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

5/6/16

El Rey day.. Enjoy the yoga with Adriene..

https://www.youtube.com/watch?v=UlW77conmAc

Namaste.. El Rey always.. 

5/5/16

Warmup with joint mobility, dynamic movements, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Bulgarian Bag Relays.  One person will be utilizing the bag, and his/her partner will be doing a short 50M run.  It will be broken up into 5 minute periods with a small rest in between.  So the faster you go the more rounds you'll do.  If you're solo..  Reps and run.. Do a certain amount of reps and then go run..  This is about constant motion.  Great conditioning and mental test.

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

5/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the phrase "Slow is fast and fast is slow".  It is a paradoxical statement.  Essentially what it means is don't rush or you'll miss important details that will help you improve.  So slow controlled movements followed by fast explosive movements will make up our training today.  Focus form.

5 sets of 5 reps per leg/arm

Single Leg Dead Lifts /
Single Arm Dead Clean

TRX Single Leg Squat /
Single Arm Dead Snatch

2 Hand Anyhows /
Burpees

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

5/3/16

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 chest to bar
50 hi-pulls 25L/25R
50 push-ups
50 swings
50 tuck 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.. 

5/2/16

Warm up with joint mobility and dynamic movement.  All body weight today simple but effective.  Need to start the week off after very tough week on the body last week.  This a great training session, and one of those sneaky hard ones.  Get after it..

20 jumping jacks
20 push ups
20 flutter kicks
20 jump squats
20 sit outs

5 rounds no rest..

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

5/1/16

SEAL Sunday # 174.. 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..