6/30/13

SEAL Sunday # 47... 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.. 7500 to go..

6/29/13

Warmup with joint mobility, dynamic movement, and foam roller.  A bit of a kitchen sink training session today.  We are going to 5 mini 4 minute workouts.  Each "set" will be as AMRAP within the 4 minute time frame.  These mini workouts all simulate the stress of match/game time conditions.  Wrestling match, a penalty kill in hockey, sprinting up the field in field hockey etc.. Push yourself during these low rep sequences.. Only YOU know if you're giving 100%.

Each round is 4 minute AMRAP within the 4 minute period

#1
3 trap bar deadlifts
5 seal push ups
10 body weight jump squats

#2
10 kettlebell swings
5 ab wheel
10 ring rows

#3
5 BBB snapdowns
5 spins L
5 spins R
5 hammer curls

#4
5 barbell press
5 barbell lunge L
5 barbell lunge R

#5
5 sumo squat/hi pull/catch/goblet thruster
10 sit ups

  Cool down, have a nice day..  El Rey always.. 7600 to go..

6/28/30

Rest Day... Enjoy..

Have a nice day..  7700 to go...

6/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..

5 rounds

Run 500m 
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

Cool down, have a nice day..  El Rey always..  7800 to go..

FIST Strength

FIST Strength

Click above link..

6/26/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength session.  Simple 5x5 format. So make sure you are good and warmed up and get 'er done..
Take rest as needed in between sets..

5 sets of 5 reps

1/2 Turkish Get Ups 5L/5R (no switches)
Double Jerks
Chain box jumps
Chest press
Bent over row
Rope climbs

1/2 get up is the first 4 segments of the picture below..

Cool down, have a nice day.. El Rey always..  7900 to go..

20 Minute Strength and Conditioning Circuit