9/30/18

Re-post of a crusher.. Warm up with joint mobility and dynamic movement. Strength and endurance are the name of the game this week.  Time to push the pace and really up our strength and conditioning..  Simple kettlebell/push up workout.  Take 3-5 minutes rest in between rounds.  


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 sit ups
12 swing L
10 push ups
12 swing R
10 sit ups
14 jerks L
10 push ups
14 jerks R
10 sit ups
16 snatch L
10 push ups
16 snatch R
10 sit ups

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

9/29/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

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

9/28/18

It's been a hard couple of days... Need to recharge.. Yoga with Lesley Fightmaster..

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

Namaste..  El Rey always.. 

9/27/18

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds 

20 walking tactical lunges
20 walking see-saw press 
10 double bent over rows
20 swing 10L/10R
10 burpees

Ab/back-ham work

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

9/26/18

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
1 minute rest in between sets

Cool down, have a nice day..       

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.. 

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.. 

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.. 

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.. 

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.. 

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.. 

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.. 

9/18/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight chipper with a kettlebell chaser.  No weights just your own body weight as resistance.  These training sessions can be more taxing than weight training sessions.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 squats / 15 swings
90 flutter kicks / 15 swings
80 gorilla jacks / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 high knees / 15 swings
40 sit-outs / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 plank jumping jacks / 15 swings

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

9/17/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Jump rope will be at the forefront.  If you aren't proficient with jump rope, do the best you can, or substitute it with jumping jacks.  Either way lots of volume.

Down and up

200 jump ropes
50 2 hand swings
150 jump ropes
40 push-ups
100 jump ropes
30 club swing squats
50 jump ropes
20 burpees
25 jump ropes
10 heavy snatch 5L/5R
50 flutter kicks then back up..

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

9/16/18

By John Romaniello

Arnold said it best: 1%. Just 1% of your day—15 minutes—can make a tremendous difference in your life, and in the lives of others. For some, that’s a little hard to believe, especially from a champion bodybuilder known for his marathon workouts. But it’s true. 

The 1% Workout

 

This bodyweight workout can be done 3-4 times per week, and is intended to help you burn fat and build strength. If any of the exercises feel too hard, make modifications and build up to them. 

1. Bodyweight squats – 15 reps
2. Push-ups (or knee-push ups) – 10-15 reps
3. Plank – hold for 29 seconds
4. Jumping Jacks – 20 reps
5. Bodyweight Reverse Lunges – 10 reps per leg
6. Lying Hip Raise (double or single leg) – 10 reps

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

9/15/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the kettlebell swing.  20 minute go AMRAP.  Make sure that you are good and warmed up today.  There will be small "extra" conditioning element as well.  Get 'er done today.

20 Minutes AMRAP

6 Clean and Jerk L

6 Clean and Jerk R
12 2 handed swings
4 burpee tuck jumps
6 Goblet Squats
8 Sit-Ups

hand stands, back bridges, and splits 

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

9/14/18

Vinyasa flow with Candace.. 

https://www.youtube.com/watch?v=imCpVm44NAw

Namaste..  El Rey always..

9/13/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement for some road work FIST style.  I despise distance running, but understand the mental and physical benefits of hitting the road, so we press forward continuing to "get comfortable being uncomfortable".  If the weather is dodgy where you live, and you have access to a treadmill, all good.. Get a good sweat going and hit it..

Run 800m
50 Push-ups
Run 800m
50 Lunges (25L/25R)
Run 800m
50 Jump Squats
Run 800m

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

9/12/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a Bulldog body weight workout.  It will be a nice chipper.  So 1 round, no muss, no fuss.  Good form is key... Don't let your form break down just to get through it.  Focus on maximizing each rep to reap the benefits of the movement.

1 round

50 push ups
10 flying squirrel jumps
50 full sit ups
10 flying squirrel jumps
50 lunges 25L/25R
10 flying squirrel jumps
50 squats
10 flying squirrel jumps
50 chest to bar
10 flying squirrel jumps 
50 hip lifts 25L/25R

1 mile jog

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

September 11, 2018

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting the steel and bodyweight conditioning movements for a strength and conditioning combo.  I love using bodyweight movements for sprints, it's a great way to raise the heart rate without actually running. :-)  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Kettlebell Cleans / 20 second Fast Feet  
BB Spins / 20 second Split Jump
Kettlebell Lunges / 20 second Burpee
Dips / 20 second High Knees
Double Kettlebell Row / 20 second Jump Squat

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

9/10/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple but truly effective conditioning workout.  All in it entails is the use of your own body weight and a timer.  We are going to be using one of my favorite training regimens, Tabata training.  You can read more about this type of protocol here: http://tabatatraining.org/?p=18It is worth reading.  It is one the ways the Russians developed such incredible sustained strength and endurance in all of their Olympic endeavors.  So lets get to it!!

20 seconds on / 10 seconds off for 8 rounds
Leave nothing in the tank

SEAL Push ups
Squats
Donkey kicks
Split jumps
V-ups
Squat thrusts

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

9/9/18

Warmup with joint mobility, dynamic movement, and foam roller..  We will be utilizing the Bulgarian Bag & kettlebells. Complex of several movements to create 1 rep. Try and get as many reps as possible within the allotted time frame.  Get good and warm, and get after it.

15 minutes
Try and get as many reps as possible.
Take rest as needed.. (You're going to need to rest.. )


1 Rep =

1 Double Clean and Jerk 
2 Double Front Squat
3 BB Snap Downs
4 BB Spins
5 Push-ups

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

9/8/18

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..

10 sets
5 snatch L
5 snatch R
5 burpee split jump
5 ab wheel

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

9/7/18

Yoga with David... Hip opener..

https://www.youtube.com/watch?v=PojgMEUIy-4

Namaste.. El Rey always.. 

9/6/18

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a training session from one of my mentors Ken Blackburn. 

"Here is a challenging, straight forward and applicable circuit I put together for my MMA, BJJ and Kettlebell Sport folks.

Sprawl + Deadlift - 10 reps
Bulgarian Bag Spins - 10 reps (5 per side) 

*Complete for a continuous 5 min set. Rest 1-2 min and repeat for 2-3 sets.

Mitch demonstrates the above with 2 x 32kg kettlebells and a 50lb Bulgarian Bag. 

Involves multiple movement patterns at a high heart rate while simultaneously targeting shoulder/thoracic mobility."

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

9/5/18

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM

You can add the renegade row also if you want.

5 sets of 10
Man makers
Full sit-ups
Take a minute break in between

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

9/4/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell, run, and rope session.  Haven't incorporated the rope climb a ton this summer due to injury.. But today is the day we are back at it.. Single round complex.  Get after it..

1 Rope climb
25 Hi-pull L
25 Hi-pull R
5 Burpee
Run 50 yds
1 Rope climb
25 Clean and Jerk L
25 Clean and Jerk R
5 Burpee
Run 50 yards
1 Rope climb
25 Snatch L
25 Snatch R
5 Burpee
Run 50 yards
1 Rope climb
50 Hand to Hand swing
5 Burpee
Run 50 yards
1 Rope climb

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

9/3/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 8 round circuit.  Crazy 8s with bodyweight and kettlebells.  Since today is Labor Day, not a better way to finish the summer than with a crusher as we prepare for the fall and winter.

8 Rounds
8 Reps Each Exercise

8 SCDL
8 Push-ups
8 Lunge L
8 Lunge R
8 Sit-Up
8 Dips
8 Bent Over Row
8 BW Jump Squats

25 yd. Sprint

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

9/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FIST endurance challenge.  Once you start, you can't stop.  Each time you stop there is a 5 push-up penalty.  You have to be honest with yourself as well.  A small pause is acceptable,  more than that, you're resting.  Focus on finding your rhythm and crushing this training session.  It's all about volume today. 

1 Round

200 kettlebell goblet hi-pull /catch/ thruster

Flexibility and Strength skills : Back bridges and hand/head stands

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

9/1/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize my two favorite training tools in a couplet format.  Kettlebells and Bulgarian Bags.  Tremendous strength and conditioning tools and diabolical combo when they are mixed into a training session.

5 rounds

10 snatch / 10 snapdown
10 good mornings / 10 sumo/upright row
10 BB rows / 10 KB rows
10 split jumps / 10 one legged dead lifts
10 spins / 10 halos
10 hammer curls / 10 cleans
10 swings / 10 donut swings

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