9/14/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder up/down training session.  Similar to Tuesdays training.  The caveat is that we will going with a heavy, medium, light format for each set.  So get a good warmup and get after it.

Utilize Heavy Medium Light Kettlebell
8-10-12-10-8 rep range

Swings
Squat Thrust / Upright Row Combo
Spider-Man Push-ups
Goblet Thrusters
Tactical Lunges

1/2 Mile Run
4 minutes abs

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

9/13/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple but truly effective conditioning workout.  All in it entails is the use of your own body weight and a timer.  We are going to be using one of my favorite training regimens, Tabata training.  You can read more about this type of protocol here: http://tabatatraining.org/?p=18It is worth reading.  It is one the ways the Russians developed such incredible sustained strength and endurance in all of their Olympic endeavors.  So lets get to it!!

20 seconds on / 10 seconds off for 8 rounds
Leave nothing in the tank

SEAL Push ups
Squats
Donkey kicks
Split jumps
V-ups
Squat thrusts

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

9/12/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell/bodyweight circuit.  Several rounds to work on strength, flexibility, and conditioning.  All that you will need is one kettlebell and some space :-).  Get after it..

4 Rounds

5 Hi-Pull / Catch / Squat
10 Push Ups
15 Swings
20 Flutter Kicks
15 Swings
10 Push Ups
5 Hi-Pull / Catch / Squat
1 rope climb

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

September 11, 2017

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting the steel and the airdyne for a strength and conditioning combo.  I love using the airdyne for sprints, it's a great full body tool.  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Power Cleans / 20 second Airdyne sprint  
Chain back extension / 20 second Airdyne sprint
Lunges / 20 second Airdyne sprint
Dips / 20 second Airdyne sprint
Barbell row / 20 second Airdyne sprint

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

9/10/17

SEAL Sunday # 239.. 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.. 

9/9/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a a kettlebell and bodyweight ladder down.  Lots of volume in on long set.  Do not move on until you've completed each amount of reps.  If you need to stop and take a break during a set, totally ok.. Enjoy.

1 Round

100 Hi-Pulls
80 Push-Ups
60 Kettlebell Jump Squats
40 Thrusters
20 Ab Wheel

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

9/8/17

Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=qRQyWE2xOAw

Namaste..  El Rey always..