10/7/18

Warm up with joint mobility, foam roller, and dynamic movement.  Quick explosive workout today.  Short sprints with some lifting movements.  Make sure that you are good and warmed up before you do your sprints.  Find a good 25 yard stretch and grab a kettlebell and a Bulgarian Bag.

10 rounds
 Rest 30 seconds in between rounds

Sprint 25 yds (jog back to start)
10 Snap down / Split Jump Combos
10 Sumo squat / upright row 

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

10/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Bulgarian Bag matches.  Six periods of four minutes each with a 30 second break in between periods.  Choose 2 or 3 exercises, the number of reps for each, and do them continuously until the clock runs out.  This is a mini amrap training session.  The exercises are up to you.  We will be doing three progressions twice.  The cold is coming.. This will warm you up quickly.

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

10/5/18

Yoga with Adriene.. Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=2107s

Namaste.. El Rey always.. 

10/4/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity.

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

10/3/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Run..  Just Run.. Break it up anyway you'd like, but get those legs going.  Get that heart pumping.  Distance, sprints, hills, and flats use all types of terrain to improve your cardiovascular stamina.  Enjoy..

1/2 mile run
5 hill sprints
1/2 mile run
5 ladder sprints

1/2 mile run
5 hill sprints
5 ladder sprints

finisher: 5 rope climbs

back bridges, splits, headstands, and handstands

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

10/2/18

Warm up with joint mobility, foam roller, and dynamic movement.  Another simple ladder workout.  It will utilize 1 kettlebell and your own body weight.  Good strength and endurance go.. Full body movements on all of the exercises.  Get a good sweat going and have at it!!

5 Rounds

10 Push-ups 
20 Snatch 10L/10R
30 Full Body Crunch
40 Cleans 20L/20R

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

10/1/18

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and front squats.   It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

20 minutes amrap 

3 TGUs L
3 TGUs R
10 Front Squats

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