4/30/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000.  It consists of 10 exercises broken down into 40-30-20-10 rep sequences.  It is brutal.  It is a great physical and mental test.  So warm up well, and set your clock.  My goal is to complete it in less than 40 minutes.  Take rest as needed in between rounds.  You SHOULD take a minimum of 90-120 seconds in between rounds.

40-30-20-10

Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups

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

4/29/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning circuit.  Three simple movements that pack a big punch.  Couple them together with multiple rounds, and you have a brutal strength circuit.

5 rounds

10 double kettlebell dead cleans
10 burpee broad jumps
10 double hi-pulls

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

4/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Tuesday..
"A version of HIIT was based on a 1996 study^[7] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[8] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.^[9] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO₂max) 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work. Implications for popular exercise regimes that advertise as Tabata training should include overall analysis of the original study."- Wikipedia

So there is the science.. Now comes the sweat..

8 Rounds
20 seconds on / 10 seconds off

Swings
Jump Squats
Mountain Climbers
Rows
Burpees
Spider man

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

4/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a conditioning crusher.  Running, pushing, pulling and jumping.  Make sure you get a good warmup and get ready to get after it.  Enjoy..

800m run
10 - 25 yard sled pushes
10 - 25 yard sled pulls
10 sets of 5 box jumps
800m run

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

4/26/15

SEAL Sunday # 126... 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

4/25/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are heading to the wood chipper.  Nice 1 round training session to get the blood flowing, muscles pumping, and heart thumping.  As always, never focus on speed.  We'll take quality reps over crappy fast reps all day long.  Get after it!!

50 Plate press
10 Burpee
40 Cleans L/R (40L/40R)
20 Feet to Hands
30 Goblet Thruster
30 Mountain Climber
20 Snatch (20L/20R)
40 Flutter Kicks (3 count)
10 Swing
50 Jumping Jacks

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

4/24/15

Yoga with Lesley Fightmaster....  Two quick classes..

https://www.youtube.com/watch?v=9aWc-s9KOEo

https://www.youtube.com/watch?v=RLuj5RflITA

Namaste..  El Rey always..