1/31/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

Cool down, have a nice day... El Rey always..  Prayers for John and VCI..

1/30/13

Yoga.. Back by request.. A few days of posterior chain assault requires release and restoration..

http://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste... El Rey always.. Prayers for John and VCI...

1/29/13

Warm up with joint mobility, dynamic movement, and foam roller.  We are headed into the wood chipper today.  1 exercise theme with several acting as a supporting cast.  We will travel down the ladder with our theme exercise. It is a good tilt today.. Get ready and get after it.

1 round

10 double cleans
   50 flutter kicks
9 double cleans
   40 swings
8 double cleans
   30 front squats (15L/15R)
7 double cleans
   20 squat thrusts
6 double cleans
   10 snatches
5 double cleans
   50 jumping jacks
4 double cleans
   40 push ups
3 double cleans
   30 crunches
2 double cleans
   20 jerks (10 L/10R)
1 double clean
   10 triple crush

Cool down, have a nice day... El Rey always... Prayers for John and VCI..

1/28/13

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..  Prayers for John and VCI...

1/27/13

SEAL Sunday #27... 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.

Cool down, have a nice day...   El Rey always..  Prayers for John and VCI..

1/26/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to several timed periods.  Each period will contain different workouts.  We are throwing the kitchen sink at you a bit..We will incorporate kettlebells, body weight, and the BBB.  Each period will contain 3 exercises done until the period time elapses.  This is a great way to hit the whole body in an efficient way.

Each period = 4 minutes

Period 1
10 swings R
10 swings L
20 crunch

Period 2
10 BBB spins
10 BBB good mornings
10 BBB snap downs

Period 3
10 jerks R
10 jerks L
20 crunch

Period 4
10 push ups
10 plank up downs
50 flutter kicks

Period 5
10 BBB hammer curls
5 BBB burpees
10 lunges L
10 lunges R

Cool down, have a nice day... El Rey always... Prayers for John and VCI..

1/25/13

Rest Day..

Have a great day... El Rey always..  Prayers for John and VCI..