7/14/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM kettlebell crusher. Push hard as in these training sessions, "It pays to be a winner".  Obviously, do not sacrifice form for speed.  Get after it.

EMOTM

15 minutes

1 SCDL
7 Two Handed Swing (single kettlebell)
3 Double Jerk

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

7/13/18

Yoga with Lesley Fightmaster..  Two yoga "quickies" hip opener and flow..

https://www.youtube.com/watch?v=S5CwNjBeSIk

https://www.youtube.com/watch?v=hqvlNMXLs7o

Namaste..  El Rey always.. 

7/12/18

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds 

20 walking lunges
20 walking see-saw press 
10 double bent over rows
5 pull ups
10 snatch 5L/5R
10 burpees

Ab/back-ham work

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

7/11/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit straight up conditioning.  Sprints and burpees.  Very simple.  If you have access to a track, that's is optimal, but if you don't, just be honest with yourself about the distances.  We are going to hit a short sprint workout from the University of Florida track team.  The running combined with burpees should make for interesting feedback.  Since this is our first go with this, I cut some of the reps down a touch, but it looks pretty brutal.. Fun stuff..

After each sprint, 3 burpees
Take rest as needed in between sets

3x20 yards
3x30 yards
2x40 yards
3x30 yards
3x40 yards
2x50 yards
1x60 yards
5x30 yards

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

7/10/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a mystery training session.  Show up to find out what is in store for you today.  :-) (Hint : warmup your timer)

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

7/9/18

Warm up with joint mobility and dynamic movement.  Today is a simple workout.  Just one exercise, done for time.  Turkish get ups.  TGUs area great full body progression.  As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor.  This is truly taxing workout.  Set the clock for 15 minutes and hit it..  Follow that up with a one mile run, and then call it a day..

Cool down, have a nice day..    

7/8/18

SEAL Sunday #278.. 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..