11/30/15

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 split jumps
6 ab wheel 
10 medicine ball smash
5 chin ups

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

11/29/15

 SEAL Sunday # 155.. 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..

11/28/15

Warmup with joint mobility, dynamic movement, and foam roller.. Today..On the clock mystery training session.  Don't be scared.. ;-)

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

11/27/15

Yoga with Adriene..  Yoga for strength and focus.. 

https://www.youtube.com/watch?v=_F8aOQza68E

Namaste...  El Rey always..

11/26/15

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


1600 reps +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving) 

400
Single Clean and Jerks /
BB Snap Downs

400
Single arm Hi-pulls /
BB Hi-pulls

400 
Single Arm Front squats / 
BB jump squats

400 
Snatches /
BB Power cleans

21
?

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

11/25/15

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 2 exercises.


Run 1/2 mile



9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight.

Barbell Power clean
Barbell Back or Front Squat


Run 1/2 mile



These exercises can all be performed with dumbbells or kettlebells as well.

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

11/24/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Ladder format today.. Gotta get ready to give thanks and make sure the metabolism is ready for the turkey and pumpkin pie Thursday .. ;-)


5 sets :

6 reps L/R Kettlebell Snatch
8 jump squats
4 reps L/R Kettlebell Snatch
6 clap push ups
2 reps L/R Kettlebell Snatch
4 burpees

Extra credit:
5-10 handstand push ups

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