8/31/13

Warmup with joint mobility, dynamic movement, and foam roller.  Let's start the weekend off right with the EL D Card Flip.  This is going to be a BBB and Kettlebell combo 52 flip.. Pick 4 exercises and match them with a suit in the deck of cards.  Numbered cards = match the number of reps, Face cards = 10 reps and Aces = 11 reps.  It's pretty simple, but really effective.

EL D Card Flip

Kettlebell swing
Kettlebell pull-over
BBB Press
BBB Snapdown

Cool down, have a nice day...  El Rey always..  1300 to go..

8/30/13

Yoga with Melissa.. Twists and Stretch.. 

 http://www.youtube.com/watch?v=ozd5KKv15sE

Namaste..  El Rey always..  1400 to go..

8/29/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an As Many Rounds As Possible training session.  Yesterday was a heavy strength day.  Today will be a body weight combo.  Since today is a birthday burpee day,  I have incorporated them into today's training session.  The caveat is that if you don't do enough rounds to cover the 47 that are required, you have to do all of them in succession after time expires... So make sure you're moving...

30 minutes AMRAP

1 rope climb
5 burpees
10 lunges 5L/5R
10 yds of alternating bear crawl, scorpion walk, or frog hop

Cool down have a nice day..  El Rey always.. 1500 to go..

8/28/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength training session.  Simple 5x5 format.  The are "super setted" with an explosive body weight movement to accentuate the power movement.  Take rest as needed in between sets.  This is great to do with a partner or in a group.

5 sets of 5 reps of each

Back Squats / Tuck Jumps
Trap Bar Dead Lifts / Box jumps
Chest Press / Chain Push Ups
Dead Cleans / Pull Ups
Chair Press / Timed Hand Stands

Cool down, have a nice day.. El Rey always.. 1600 to go..

8/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we concentrate on strength and conditioning.  Multiple rounds in an ascending rep format and a sprint just to get your heart pumping a bit.  Force yourself to work through the fatigue and up on to the next level in your strength and conditioning.

8 rounds


10 snatches 5L/5R
20 presses 10L/10R
30 swings 15L/15R
40 flutter kicks
Sprint 25 yds

Cool down, have a nice day.. El Rey always.. 1700 to go..

8/26/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going strictly body weight.  Just a quick circuit with some running to get the joints greased and break a good sweat.  These are essential "recovery" training sessions, especially after yesterday's SEAL Sunday strength session.

Run 800m

5 rounds

20 push ups
20 bench dips
20 TRX rows
20 squats
20 sit outs

After round 2 sprint 100m
After round 3 sprint 100m

After round 5 run 800m

Cool down, have a nice day..  El Rey always..  1800 to go..

8/25/13

SEAL Sunday # 54... 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..  1900 to go...