9/30/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a simple one.. Make sure you get a good warmup and we're going to hit jump rope and calisthenics.  It is really simple, and effective.. Great sweat and great conditioning.  All body weight on the calisthenics.  Get 'er done..

10 rounds

50 jump rope skips
5 chin ups
10 dips
15 push ups
20 squats
5 ab wheel
20 second airdyne sprint

Cool down, have a nice day.. El Rey always.. 3400 to go..

9/29/13

SEAL Sunday # 58... 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.. 3500 to go..

FIST Pre-Season Strength & Conditioning

9/28/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to break up our workout into periods.  You are going to take 3 movements and do them as many times as possible in the allotted time.  Great 3 prong workout. Strength, endurance, mental toughness.

All periods are 3 minutes
When the period is over run 200m
Rest 1 minute in between sets
2 times through

Period 1
7 swings
8 thrusters (4L/4R)
9 push ups

 Period 2
7 one arm row L
7 one arm row R
8 hi pull L
8 hi pull R

Period 3
10 snatch (5L/5R)
30 scissor kicks

Cool down, have a nice day.. El Rey always.. 3600 to go..

9/27/13

Yoga with Melissa..  This is a great class after a tough week of training..

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

Namaste..  El Rey always.. 3700 to go..

9/26/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Chest to bar
Box jumps
Dips
Ab wheel
Clubbell pull over/squat
Double kettlebell press

Cool down, have a nice day.. El Rey always.. 3800 to go..

9/25/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the legs and also get our heartbeat going.  Mixed together will be small circuits for strength, explosiveness, and endurance.  Make sure you are hitting your foam rollers and doing a really good dynamic warm up prior to beginning. Here we go..


Set 1

5x5 Log front squats
20 split jumps
100 jump rope skips

Set 2
5x5 Weighted back extensions
20 ski jumps
100 jump rope skips

Set 3
5x5 Ukrainian dead lift w/ kettlebell
10 45lb bar snatch
100 jump rope skips

Cool down, have a nice day.. El Rey always.. 3900 to go...