Sunday, April 20, 2014

4/20/14

Happy Easter!!  Enjoy the day off today!!

Pax Vobiscum!! El Rey always..

Saturday, April 19, 2014

4/19/14

FIST MYSTERY WORKOUT DAY..  Show up and find out what is on the agenda...  Warmup with joint mobility, dynamic movement, and foam roller.  Make it fun and challenging.  Enjoy..

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

Friday, April 18, 2014

4/18/14

Odd object day..  Warmup with joint mobility, dynamic movement, and foam roller.  Today find something heavy, and lift it up.  Sandbags, rocks, kegs, or logs.  Today we are going to do our annual Good Friday Log carry.  Enjoy.. Sets.. Distance.. Time.. Your choice..

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

Thursday, April 17, 2014

4/17/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Team training.  Each team will be responsible for their rep count.  It is a crusher. No other way to describe it.  5 exercises 300 reps each.  Get ready to get after it.

Each exercise must be competed before advancing to the next.

Team format you go / I go

300 reps each

Spins
Presses
Jump Squats
Donut swings
Power cleans

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

Wednesday, April 16, 2014

4/16/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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


Tuesday, April 15, 2014

4/15/14

Beautiful morning for ladders... Warmup with joint mobility, dynamic movement, and foam roller.  Ladder sets are great muscle endurance tests.  Make sure that you don't sacrifice form to just get through it quickly.  Focus on making each rep count.

Each set goes 2-4-6-8.  So you run through each exercise 2 reps, then 4 reps, and so on until you reach 8.

Set 1
Body weight
jumping jacks
squats
push ups
squat thrust


Set 2
Kettlebells
2 handed swings
double cleans
double snatch
2 handed swing

Set 3
kettlebell/body weight combo
chin ups
SCDL (suitcase dead lift)
back/ham raise
dips
Cool down, have a nice day..  El Rey always..

Monday, April 14, 2014

4/14/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the gridiron..10 yards is all of the distance you'll need.  This will be a great strength, mental, and endurance training session.  Do your best NOT to put your kettlebells down.  There is no doubt that you will have to put them down, so create a pentaly..  After each 10 yard increment, 10 swings.. Therein lies the mental test.. Take as much recovery time as needed after each round.

 5 Rounds

10 yards of double see-saw press
10 double swings
10 yards of walking lunge
10 double swings
10 yards of double see-saw press
10 double swings
10 yards of walking lunge
10 double swings

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