8/7/16

SEAL Sunday # 187.. 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.. 

8/6/16

Today we are going to mix Bulgarian Bags and Kettlebells for a non stop 45 second work / 15 second rest blaster.  Lots of volume, and very little rest.  So get a good warmup with joint mobility, dynamic movement, and foam roller.  Then get after it..


2 Rounds of 45 seconds on / 15 seconds off

Hand to hand swings
BB thruster
Clean and jerk L
Clean and jerk R
Snapdowns
Burpees
Halos L/R
BB Spins L
BB Spins R
Kettlebell chest press (Lay on your back, both hands hold the bell and press from the chest)

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

8/5/16

Yoga.. Hip opener with Candace..

https://www.youtube.com/watch?v=pm06vR12chA

Namaste.. El Rey always.. 

8/4/16

Warm up with joint mobility and dynamic movement.  Today we are going to do a workout we haven't done in a while.  The grab bag. Place 10-15 cards in a bag, and pick out each exercise as you go.  Have a set amount of predetermined reps in place.  For example, our rep count is 30 total. Using 1 kettlebell that is 15 per arm. If you use doubles, keep the rep range 10-15.  We are going to use 1 kettlebell.  Depending on how many exercises you choose, will determine how many sets you do. So write down your list put them in a bag, pick 'em out, and sling some steel.

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

8/3/16

Warm up with joint mobility and dynamic movement. Today is doubles day. Double kettlebell movements. Make sure you are good and warmed up before the assault on the central nervous system.  This is how we develop our explosive power and quick twitch muscles.

5 Reps of each for 10 Rounds w/ double kettlebells
Rest 1-2 minutes in between sets

Swings
Dead cleans
Dead hi-pulls
Jerks
Dead snatch

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

8/2/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with the Bulgarian Bag.  It is a great 2 person training session in a you go / I go format.  You can adjust the exercises as you see fit.  For example do 3 rounds of presses, squats, and snap downs.. then switch to lunges, spins, and hammer curls for 3 rounds.. etc.. Changing it up on the fly is fine.. Great full body strength and conditioning go..

Bulgarian Bag Cotter Crusher
1 minute on / 1 minute off for 42 minutes = 21 minutes of work 21 minutes of rest

During "rest" period 5 Burpees and 20 ab exercises of your choosing

Snap Downs
Arm Throws
Thrusters

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

8/1/16

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

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