7/31/12

Warm up with joint mobility and dynamic movement.  Tough day in the sand yesterday, but today going to hit it again.  Sand seems to be the great equalizer.  You really have to work extra hard to move yourself through it.  After running 2 miles on the "easy sand" down by the water, today the deep stuff.

Run 4 times = 1 mile
5 rounds with the bag = 500 reps

Run 1/4 mile with body bag
20 spins
20 jump squats
20 curls
20 hi - pulls
20 donut swings

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

7/30/12

Warm up with joint mobility and dynamic movement.
Simple workout today.

Run 1 mile

8 rounds
10 snap downs
20 push ups
30 Cossack squats
40 flutter kicks
Sprint 25 yds


Cool down, have a nice day                     El Rey always

7/29/12

SEAL Sunday #5... To find out what today's workout entails, you must show up to participate.  Each Sunday for the rest of the Summer 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 to find out more.  Or you can follow this group @NavySEALPTTEST on twitter.

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

7/28/12

Warm up with joint mobility and dynamic movement.  Today is simple. 10 sets of 42 reps with the Bulgarian Body bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper to get the weekend started off right.  Just a heads up, tomorrow we hit the water for SEAL Sunday #5.  But, back to the present.

42 reps of each

Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Hi-pulls
Floor wipers
Burpees w/ the bag

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

7/27/12

Rest day..

Opening ceremonies.. Good Luck Olympians!!                El Rey Always...

7/26/12

Warm up with joint mobility and dynamic movement.  Today we are going to do some HIIT training. Timed sets all out for multiple rounds. The bullet points below are from Tony Shober's blog.

• HIIT training trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest.
• HIIT training is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. You can boost testosterone by following these tips, and you can naturally increase growth hormone levels by following these. " 

30 seconds on / 15 seconds off
Multiple rounds

Ropes
Renegade Rows
Sled push/pull
Swings
Front squats

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

7/25/12

Yoga..

Hip opening class with Esther
http://www.youtube.com/watch?v=9lUqo5Qceh0

Namaste                                                                             El Rey always..