8/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to the dungeon and hitting a simple effective strength and conditioning session.  Two exercises.  Turkish Get Ups for strength, stability, and balance, and burpees for conditioning .  We are going to do it in ladder form up to 10.  Just one set, believe me, that'll be plenty reps..

1-10
Turkish Get Ups / Burpees
1 TGU L/ 1 TGU R / 1 Burpee
2 TGU L / 2 TGU R / 2 Burpee
Etc..

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

8/6/17

SEAL Sunday # 234.. 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.. 

8/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a doubles training session with the tabata time sequence.  4 movements utilizing double kettlebells for 20 seconds of work and 10 seconds of rest for 8 sets. Do them in sequential order i.e. set 1 squats, set 2 double swing, set 3 SCDL, and set 4 jerks.. for 8 rounds.. Total of 32 sets.

Moderate weight.  This is a ton of volume..

20 seconds / 10 seconds off for 8 rounds

Double Front squat
Double Jerks
Double Swing
SCDL

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

8/4/17

Yoga with Brett Larkin.  Hip opening flow..

https://www.youtube.com/watch?v=3Ky79X4S_Z0

Namaste.. El Rey always.. 

8/3/16

Warmup with joint mobility, dynamic movement, and foam roller.  Let's start the weekend off right with the EL D Card Flip.  This is going to be a BB 52 flip.. Pick 4 exercises and match them with a suit in the deck of cards.  Numbered cards = match the number of reps, Face cards = 10 reps and Aces = 11 reps.  It's pretty simple, but really effective.

EL D Card Flip

BB Jump Squat
Push-ups
BB Press
BB Snapdown

Ace #1 100 Flutter Kicks
Ace #2 100 Plank Jacks

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

8/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

10 Rounds

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 jump squats

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

8/1/17

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit an AMRAP kettlebell training session.  Single kettlebell is all that is required.  Focus on form and getting quality reps each set.  "Slow is fast and fast is slow".. Don't skimp on your warmup.. Smash out those sets.

15 Minutes AMRAP

5 sumo / upright row
5 goblet press
5 swing L
5 swing R
5 snatch L
5 snatch R
20 hi-knees

Extra:

5 Rope climbs

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