10/7/16

Yoga with Erin.. Deep stretch for Athletes..

https://www.youtube.com/watch?v=SeDUyQy2yaM

Namaste.. El Rey always.. 

10/6/16

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with the Bulgarian Bag.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, EVERY ACE IS 11 BURPEES.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - BB Press
Diamonds - Hi-Pulls
Spades - Jump Squat
Clubs - Snap Downs

Joker #1 - 100 BB crunch
Joker #2 - 100 hi-knees

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

10/5/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to switch gears and hit the dungeon for a TGU/Boxing workout.  It's fun to switch things up sometimes, and I get a really good sweat down in the dungeon.  Timed sets for the heavy bag or shadow boxing if you don't have access to a heavy bag.  Reps on the TGUs, the caveat is that there are no switches.  So pick an appropriate weight.  Get loose, and get after it..

10 rounds

1 minute heavy bag
3 Turkish Get Ups L
3 Turkish Get Ups R
10 jump squats

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

10/4/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate 3 basic kettlebell movements and combine them with timed plank variations.  A great mix of strength and cardiovascular exercise in a fun and challenging training session.  So get warmed up and hit it today!!  For some ideas on plank variations, check out this link for ideas.. https://www.youtube.com/watch?v=WMj58BaysdQ

5 rounds

20 swings
30 second plank
20 hi-pulls L
30 second plank
20 hi-pulls R
30 second plank
20 thruster L
30 second plank
20 thruster R
30 second plank

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

10/3/16

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight blaster.  Just pick a few bodyweight movements, and jumble them into a circuit that will get your heart pumping and your muscles screaming.  Have fun, mix it up.

10-1
1-10

Dips
Ring Rows
Burpees
Squats
Dragon Lunge
Sit-outs
Push-ups
Sit-ups

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

10/2/16

SEAL Sunday # 195.. 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.. 

10/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  All you need is a barbell plate.  Pick a bunch of movements, your rep range, and hit your circuit.  One caveat..  Once you pick the plate up and begin, you can't put it down until you get to the sit-outs. Get after it.

10 Reps each for 5 Rounds (No Rest)

OH Squat
Triple Crush
Chest Push Jumping Jack
Shoulder Press
Lunge / Axe Chop combo
Clean and Press
Halo
Front raise / squat combo
Bent Over Row
Sit-Out Toe Touch

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