1/7/19

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.

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

1/6/19

Warm up with joint mobility, foam roller, and dynamic movement.  Simple work out today.  Double thrusters with a sit out chaser.  Start from the floor and stationary clean them to the rack, then squat, and in one fluid motion drive and press them.. Repeat.. Perfect partner training session.  Take rest as needed.

100 reps

10 sets of 10 Reps 

Double Kettlebell Thruster / Sit Out Combo

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

1/5/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 300 rep training session with a Kettlebell and Bulgarian Bag.  Try and push yourself with a more challenging kettlebell or a heavier bag.  10 movements of 30 reps done in succession.  No rest.. Get greased up and get after it!!

300

30 Reps Each 

KB Swings
KB Jerks L
KB Jerks R
KB Lunge 15 L/ 15 R
Push-ups
BB Jump Squats
Snap-downs
Spins 15 L / 15 R
Sit-ups
BB Burpees

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

1/4/19

Yoga for balance with Lesley Fightmaster.. 

https://www.youtube.com/watch?v=_jx2UI79zXo

Namaste.. El Rey always.. 

1/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  There is only 1 movement, but the penalty for stopping could add up exponentially.  As always, make sure that you're be honest with yourself.  No sense, you're only cheating yourself if your form breaks down.  So, each time you have to stop, there will be a bodyweight  exercise penalty.

350 two handed swings
1st time you stop, the penalty is 2 burpees.  Add 2 for every other stop after the 1st.
For example stop #6 should be 12, stop #10 should be 20..

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

1/2/19

Warm up with joint mobility, dynamic movement and foam roller.  Today is simple run, jog, or walk, 1/2 mile then stop and do 25 push ups, 25 body weight squats, 25 good morning bends, and 25 crunches. Repeat 3 more times for a total of 2 miles and 100 reps of each.

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

1/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2019.  Even if they are simple ones.  I achieved 2 of 3 my major fitness.  15k a week on my rower.. Raise the bar for 2019. 

5 Rounds

50lb BagRep Range : 2-4-6-8


Snapdown
Burpee
Donut Swing 
Spin

Have a happy and healthy start to 2019

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