7/21/17

Yoga with Brett.. Hips and hamstrings...

https://www.youtube.com/watch?v=zWaNqE9zCj4

Namaste.. El Rey always.. 

7/20/17

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.. 

7/19/17

Warm up with joint mobility and dynamic movement. Today we are going to do a workout from our friends across the pond in Ireland.  Tramore Kettlebell Fitness has laid down the 100 reps in a 100 seconds challenge..  Simply take the bar and put 10 pound plates on each side.  So 65 pounds or roughly 30 total Kgs as they suggested.  Give it a try.

We will do multiple rounds, so bring a towel...

100 in 100 seconds

20 push ups  on the bar
20 straight leg dead lift
20 bent over row
20 presses
20 back squats

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

7/18/17

Warmup with joint mobility, dynamic movement, and foam roller.   Today we are going to hit a ladder circuit with a short run.  Road work is not one my favorite things to do, so breaking it up with some kettlebell and bodyweight movements makes it a bit more palpable.  8 rounds today..

8 Rounds

Run 200m
5 squat thrusts
10 goblet squats
15 push-ups
20 snatch (10L / 10 R)

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

7/17/17

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

Cool down, have a nice day..       

7/16/17

SEAL Sunday # 231.. 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... 

7/15/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kitchen Sink endurance training session.  Bodyweight, Kettlebells, and Bulgarian Bag all in one session.  1 minute of work followed by 15 seconds of rest for 3 rounds.  Great strength, grip, and conditioning go.  Work out those kinks and get after it.

1 minute on / 15 seconds off
3 Rounds

2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo

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