1/31/14

Yoga with Fiji..

http://www.youtube.com/watch?v=5F56V93lU8k

Namaste.. El Rey always..

1/30/14

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1.

push up
back extension
box jump
ab wheel (no ab wheel? do walkouts)
sit-outs

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

1/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a nice circuit with jump rope being the center piece.  Simple low rep kettlebell and jump rope 10 round go today followed by a short 3 set strength segment.  Fight the cold and start to sweat.. Enjoy

10 rounds

5 SEAL Push-ups
10 Kettlebell swings
10 Barbell press
5 Chest to bar
1 minute jump rope


3 sets of 5 Hex Bar Dead Lift

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

1/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to fight the cold with Tabata Tuesday.  20 seconds on / 10 seconds off..  Make sure you go all out during the work time.  Push your conditioning.  By the end, you should feel like you just sprinted for 160 seconds..  So don't dog it, and get the most out of each set.

20 on 10 off

8 sets

Snatch L/R
Hi Pull / Catch / Squat
Burpee
Cleans
Jerks

3 sets of 10 pull ups
3 sets of 5 power cleans

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

1/27/14

Warm up with joint mobility and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Don't underestimate the quality of an all body weight training session.  If you push hard, you'll definitely feel it tomorrow..

3-5 rounds

100 Jumping jacks
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Burpees 

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

1/26/14

SEAL Sunday # 71... 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...

1/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old FIST standby.. The FIST 100s. Simply pick 5 exercises, and do 100 reps of each one.  You can't move  on to the next exercise until you've done 100 reps of the exercise you're training.  The total is 100 reps per, so for example 100 presses could be broken up into 50 Left and 50
Right..

100s

Suitcase lunges
Presses
Push-ups
Snatch
Jump Squats

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