3/31/13

Warmup with joint mobility, dynamic movement, and foam roller.  For today's workout we are going to do heavy Olympic lifts.  75% of your max for short reps.  No more than 3 or 4.  Also, make sure that you take a decent minute or two rest in between sets.  this is a great workout if you have a partner. If not, you can time your rest.  We'll throw in some complimentary body weight movements as well.

8 sets of 3 of each

barbell hang cleans
barbell rows
barbell press
kettlebell dead snatch

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

3/30/14

SEAL Sunday # 78... 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..

3/29/14

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a kettlebell / body weight super set combo.. Sounds like a mouth full, but it is truly simple.  The rep range may be difficult, but it will be a full body go utilizing 3 kettlebell movements, and 2 body weight movements.  Get good and warmed up and get after it. Do your set of Clean and Front Squats or Clean and Jerks, and super set it with Jump Squats or SEALs.

50 Clean and Front Squats
100 Jump Squats

Breakdown :

Reps: C & FS 15-12-10-7-6
Reps JS : 20-20-20-20-20

50 Clean and Jerks
75 SEAL Pushups

Breakdown:

Reps : C & J 15-12-10-7-6
Reps : SPU 25-20-15-10-5

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

3/28/14

Rest Day..  Enjoy..

El Rey always..

3/27/14

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Clubbell Thruster
Dips
Bosu ball push ups
Sumo squat / upright row
Chest to bar

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

3/26/14

Warm up with joint mobility, dynamic movement, and foam roller.  Stretch out that low back, hips, and hamstring areas after that workout last night.. Feels good to be a bit sore.. Get a good sweat going, and get started.

Simple 20 minute circuit today.
Amrap


(chains are optional)



5 back extensions
5 chin ups
5 box jumps
5 tire flips (no tire, do SCDL)
1 tire walk around the tire (place hands on floor, feet on tire, use your hands and feet to walk the around tire like a clock)

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

3/25/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a non stop you go / I go training session.  30 second intervals for 40 minutes.  Our warmup will morph into the training session.  Constantly mixing between body weight exercises and kettlebell movements.  It will surely get your heart and sweat going.  It will be a full body go.  The exercises that you choose will be entirely up to you..  The only requirement is that you bust ass for 30 seconds and then you rest for 30 seconds for 40 minutes.

You go / I go

30 on / 30 off for 40 minutes
You decided how to mix up body weight and kettlebell movements

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