1/31/16

SEAL Sunday # 163.. 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..

1/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning. 

20 minute EMOTM
+2 reps on each movement after 10 minutes

3 SEAL Pushups
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

 

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

1/29/16

Yoga with Lesley Fightmaster.. Hip opener..

https://www.youtube.com/watch?v=ON8TAGuUgTY

Namaste.. El Rey always..

1/28/16

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of a full body circuit.  Focus on form rather than speed.  Challenge yourself on the barbell cleans.  Great for explosive power, core, and joint mobility.

5 Rounds

5 barbell power cleans
10 ab wheels
20 clubbell torch press
10 clubbell pull over / squats (use a plate, dumbbell, or kettlebell if you don't have a clubbell)
7 baseball chin ups

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

1/27/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Simple multiple round circuit to work the entire body.   Great for strength, endurance and mental toughness because after a few sets, that plate can get heavy.  Never sacrifice form for speed.

Take rest as needed in between sets

Rep Range :

24-20-16-12-8

Thrusters
Bent Over Rows
Triple Crush
OH Squats
Russian Twist
Halos
Shoulder Press
Axe Choppers

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

1/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today strength with a bit of nasty conditioning.  Simple but effective.  Just 10 rounds but today's training session is designed to push you.  If you don't have access to barbells, use dumbbells or double kettlebells.  If you don't have access to an airdyne bike, jump rope, or burpees.  So let's hit it...

5 rounds

5 heavy barbell squats
5 heavy deadlifts
20 second airdyne sprint / easy ride for 20 seconds
40 second airdyne sprint / easy ride for 20 seconds
60 second airdyne sprint / easy ride for 20 seconds

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

1/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix up bodyweight, Bulgarian bags, and ropes into a timed sequence.  These timed sets allow you to concentrate on ripping out as many reps as you can without thinking about getting to a specific number.  People have the tendency to save up their energy to make that number.  I want you to go all out for the 20-30 seconds.  Gas yourself.

Max rounds in a 30 minute time limit -- Rest in between periods is up to you 
30 second work intervals / 5 second "switch" time

2 Bulgarian Bag movements
1 Rope interval
1 Bodyweight interval

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