Tuesday, September 25, 2018

9/25/18

Today, I am going to hit the TRX straps and do some body weight exercises.  Warm up with joint mobility and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

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

Monday, September 24, 2018

9/24/18

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

5 rounds

5 Heavy Turkish get ups R
5 Heavy Turkish get ups L
10 chain back extensions
100 jump ropes or jumping jacks

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

Sunday, September 23, 2018

9/23/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  It will be a full body go.  Make sure that you're good and warmed up and then get after it.  Push hard and get quality rounds.. You get nothing out of doing 15 crappy sets.. Make sure that you never sacrifice form for speed.. That said.. Push yourself..

20 minutes AMRAP

30 reps of battling ropes (waves, alt. waves, corkscrews, etc.. )
5 Double Kettlebell Thrusters
10 Double Kettlebell Bent Over See Saw Row
30 Bodyweight lunges 15L/15R



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

Saturday, September 22, 2018

9/22/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple combo in a 10 set format.  This one is a great conditioning go.  Try and do it with as little rest as possible.  Get after it and have some fun..  Reprise of one of my favorites from the archives.. 

10 sets

5 snatch L
5 snatch R
5 burpee tuck jump
5 ab wheel or walk out



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

Friday, September 21, 2018

9/21/18

Much needed yoga class today.. Posterior chain assault this week.. Yoga with Lesley..

https://www.youtube.com/watch?v=bIRXL1Z9egs&list=PLEs9dX8UXFZqQV2pdHdp-EeAlMqB_0Ndf

Namaste... El Rey always.. 

Thursday, September 20, 2018

9/20/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.. Tabata style timing with 8 exercises done in succession for 8 rounds.  20 seconds of work and 10 seconds of rest done circuit style.  We will mix bodyweight and kettlebells to really bust out a good sweat.

8 Rounds
20 seconds on 10 seconds boxer shuffle (don't stop moving)

Swings
Burpees
Figure 8 / static hold
Split jumps
Goblet squats
Plank Hold
Push Press L
Push Press R

Get after it..

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

Wednesday, September 19, 2018

9/19/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats


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