12/2/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks

Period 2 
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps

Period 3
10 BB Clean and Front Squat
10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees

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

12/1/17

Yoga with Lesley Fightmaster..  Yoga for gratitude..

https://www.youtube.com/watch?v=xlF3hpRGLfM

Namaste... El Rey always.. 

11/30/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..

10 sets of 10 reps each

2 Handed Kettlebell swings (Heavy)
Bulgarian Bag Thrusters (Heavy)
10 Push-ups

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

11/29/17

Warm up today with joint mobility and dynamic movement.  Throw in a few yoga movements as well just for good measure. Slinging steel today.  Barbells if you have access  to them. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope.


10 total sets. So go through this sequence twice


5 reps power cleans
1 min jump rope 
5 reps double kettlebell snatch
1 min jump rope 
5 reps back squat
1 min jump rope 
5 reps dead lift
1 min jump rope 
5 reps each side floor wipers
1 min jump rope

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

11/28/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock utilizing the Tabata protocol in series of strength and conditioning movements.  The theory behind the this timed training is to mimic "game like" situations.  Go for broke, and leave nothing in the tank to up your conditioning levels. 
From Wikipedia:
"A version of HIIT was based on a 1996 study^[8] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[9] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

8 rounds of 20 seconds of work / 10 seconds of rest
step ups
ropes
swings
BB jump squats
medicine ball smashes
frog hop squat thrusts

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

11/27/17

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this out side or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs

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

11/26/17

SEAL Sunday # 250.. 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..