1/7/18

SEAL Sunday # 255.. 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.. 

1/6/18

Warm up today with joint mobility and dynamic movement.  Today we are going to be hitting doubles.  Short reps with some conditioning drills in between.  Strong lifts cleans, snatches, jerks, & man makers to tie it all together.

5 sets of 5 reps on the lifts followed by descending ladder of burpees. Rest 1 minute in between sets.

double cleans
5 burpees
double jerks
4 burpees
double snatches
3 burpees
heavy swing
2 burpees
man makers
1 burpee

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

1/5/17

Yoga with Adriene.. 

https://www.youtube.com/watch?v=bsuMjccUA4A

Namaste.. El Rey always.. 

1/4/17

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  It is one of my favorite strength and conditioning tools.  We will be going strictly on time today.  So no need to worry about counting reps.  Just set your time and go.  30 second sets with 15 seconds rest.  Similar to tabata 2:1 ratio, but we will be switching exercises as we go.

3-5 rounds

30 seconds on / 15 seconds off

Spins L
Spins R
BB Burpees
Curls
Snap downs
Jump Squats
Hi-Pulls
Presses
Donut swings
Cossack Squats

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

1/3/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today, (by suggestion from IL), we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

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

1/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to fight the bitter cold in the Northeast by getting a good sweat going.  Heat is cranking in the garage, and now its time to sling some steel.  We are going to do a simple plate and body weight circuit.  It will get the blood pumping and cut through the cold.


5 Rounds
10 reps each

Plate OH squats
Plate press
Push-ups
Plate upright row
Russian Twist
Gorilla Jacks
Plate clean and jerk
Bent over rows
Frog jumps
Plate halos

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

1/1/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2015.  Even if they are simple ones.  I achieved 2 of 3 my major fitness.  150,000 reps for this year.. Raise the bar for 2018. 

5 Rounds

50lb BagRep Range : 2-4-6-8


Snapdown
Burpee
Donut Swing 
Spin

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