4/7/17

Yoga with David.. Hips, Hamstrings, and Lower Back..  Enjoy..

https://www.youtube.com/watch?v=gDQNqZMv1V0&list=PLCOQM18XnZ2v1W8N_24qOtlzLyVlRUq2F

Namaste.. El Rey always.. 

4/6/17

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.. 

4/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  10 exercises 10 reps each and no rest.. 1000 reps.. As always speed is not what we are looking for in this.. Quality reps.. If you can maintain a good pace and still produce quality reps go for it, but ripping through the movements just to do it as fast as you can isn't the goal here.

10 Rounds 10 Reps each

Pushups
Leg Raises
Tuck Jumps
Back Extensions
Squats
Jump Pull-Ups
Sit-Outs
Lunge L
Lunge R
Squat Thrust

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

4/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Wood chipper.  5 sets.. Kettlebell single arm movements and Bulgarian Bag combos.  This will help you continue to fine tune each movement.  Always looking for improvement.  Simple, but effective.  Take rest needed, but don't exceed 2 minutes.

5 Sets

10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R

4 - 30 second battling rope conditioning periods..  

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

4/3/17

Warmup with joint mobility, dynamic movement, and foam roller.  Mixed body weight and kettlebell training today.  Strength bias today.  Work out the Farmer's walk and static hold kinks today.  Force yourself to push with a challenging weight.  Simple movements but effective.

10 Rounds
(30 seconds - 1 minute rest in between rounds)

10 Swings
10 Sumo Squats / Hi Pulls
10 Ring Rows or Chest to Bar
10 Push Ups

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

4/2/17

SEAL Sunday # 218.. 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.. 

4/1/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix my 2 favorite training tools into a timed circuit for multiple rounds.  It is a full body sequence that will get your sweat flowing, muscles burning and your heart pumping.  Get after it.

4 Rounds of 30 seconds of work per movement.  No Rest in-between sets

Kettlebell See-Saw Row

Bulgarian Bag Lunges

Kettlebell Figure 8s

Bulgarian Bag Press

SCDL

Bulgarian Bag Hi-Pulls

3x5

Squat Thrust / Double Clean and Jerk
Squat Thrust / Double Clean and Front Squat

25 Bulgarian Bag Sit-ups

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