4/30/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix in static holds with our training.  Spending time under tension forces the body to really work through each exercise right down to the hard to train stabilizers.  Also, it is a tremendous mental exercise in "making friends with fatigue".  Force yourself in a uncomfortable place and persevere and you come out stronger.

1 minute OH static hold
30 second L/R speed jerk

1 minute goblet static
30 second L/R front squat

5 Rounds

20 floor chest press
20 seated shoulder press
20 lunges
20 dips
20 cleans

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

 

Clap Push Up Dips

4/29/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit VO2 max snatch training session.  It is simple.  Set your timer for 15 seconds and rip as many snatches as you can. Take 15 seconds rest. Then repeat the process with your other arm.  50 sets. Make sure you are pushing to get as many reps as you can during your sprint.

50 sets
15 seconds on / 15 seconds off
Kettlebell snatch

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

4/28/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5x5 strength workout..  Lower body and posterior chain focus.  Make sure that you are pushing hard.  It is a great you go / I go training session.  Increase weight with each set, but as always, never sacrifice form just to lift more weight.  Push hard today.. Breaking through barriers is the name of the game.

5x5

One legged dead lift
Back Squats
Back extensions w/ chain and med ball
Ukrainian dead lifts
Double Kettlebell dead cleans
Double Kettlebell front squats
Box jumps

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

4/27/14

SEAL Sunday # 81 ... 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.. 

4/26/14

Warmup with joint mobility, dynamic movement, and foam roller.  Mixed body weight and kettlebell training today.  Strength bias today.  We hammered lots of endurance training this week.  Force yourself to push with a challenging weight.  Simple movements but effective. 

10 Rounds
(1-2 minutes rest in between rounds)

10 Swings
10 Sumo Squats / Hi Pulls
10 Ring Rows or Chest to Bar
10 Push Ups

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

4/25/14

Yoga...  hips, hamstrings, and lower back.. One of my favorites..

https://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste..   El Rey always.