5/31/15

SEAL Sunday # 131... 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..

5/30/15

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.

reps and time

snap downs / snatches
doughnut swings / swings
BB cleans / double cleans
spins / halos
good mornings / scdl

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

5/29/15

Yoga with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=qJzfZ6w0s4g

Namaste.. El Rey always..

5/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets and a circuit to break up the running.  Running is not my favorite activity, but breaking up the mileage, makes it palatable.  So.. Get a good stretch and warmup and get going..

4 Rounds

400m Run
25 push-ups
25 snatch L
25 snatch R
25 sit-ups

back bridges, hand stands, wall walks, and splits

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

5/27/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity. 

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

5/26/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag and Battling Ropes combo.  Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Clean and Front squat
Hammer Curls
Snap Downs

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

5/25/15

Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

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