3/7/17

Warm up with joint mobility and dynamic movement.  Focus on the lower back and hamstrings.  Today we are going to focus on clean and jerks.. Heavy, medium, and light done for reps and sets with a body weight exercise thrown in there to keep you focused.  C & J is a great exercise to perform if you don't have a ton of time to work out.  It is a full body exercise from your toes to the top of your head..

Heavy, medium, light

5 sets

3 heavy L/R
3 sit outs
6 medium L/R
6 sit outs
9 light L/R
9 sit outs

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

3/6/17

Warm up with joint mobility foam roller and dynamic movement.  Quick body weight circuit today followed by a short 1/2 mile run.  Make sure that your form doesn't break down just to get through it.. Focus on doing strong good reps.

20 minutes amrap

12 ring rows
5 tuck jumps w/ 20 kgs kettlebells
8 ab wheel
10 push ups
50 jump ropes

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

3/5/17

SEAL Sunday # 214.. 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.. 

3/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Onnit Academy Primal Challenge.  The video posted suggests max reps per exercise, but I am going to tweak it and time each movement rather than counting reps.. Just makes it easier for the group, especially the early crew.. ;-).. https://www.youtube.com/watch?v=TvCOVw2EuWQ

2 Rounds

1 Minute of work each movement.. No rest in between sets..  Go for max reps.. Take 2 minute break in between rounds

Deadlift

Swings

Goblet thrusters

Bent over row (see video)

Push-ups

Burpees

Extra:

15 L/R Heavy Single arm LCCJ
Back bridges and splits 

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

3/3/17

Morning flow with Lesley Fightmaster..

https://www.youtube.com/watch?v=NC7dZcdmL5I

Namaste... El Rey always.. 

2/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  These sessions are great to up your conditioning, flexibility and mental fortitude.  We will be incorporating my new favorite conditioning tool, the Suples FitBall.  10-15 slams with the ball and it feels like you ran a 50 yard sprint.  Worth investigating...

3 Rounds

30 seconds on 10 seconds off

Snapdowns

FitBall Slams

Squats

Spins L/R

FitBall Swing/Squats

Press

BB Burpee

FitBall Snapdowns

BB Arm Throw

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

3/1/17

Warm up with joint mobility and dynamic movement.  Today we are going to just use body weight and the airdyne bike.  If you don't have access to an airdyne bike, jump rope or jumping jacks are a good substitute. This is another great conditioning workout, and also a great mental test.....

20 minutes amrap

 30 second airdyne

50 Cossack squats
40 Hip Lifts (20L/20R)
30 Sit Outs(15L/15R)
20 Push ups
10 Split jumps

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