1/14/18

Warm up with joint mobility and dynamic movement.  Today is a mix of strength and conditioning.  2 hand any hows, burpees, and double bent over rows.  Here is a link to my teacher Steve Cotter demonstrating 2 hand any hows:  http://www.youtube.com/watch?v=7A4J_PfP2tU .   Form is paramount over speed.

5 rounds

Rest 1 minute in between rounds

10 2 hand any hows (5L/5R moderate weight)
5 burpees
10 double bent over row (heavy weight)

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

1/13/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we will channel our inner Herb Brooks.  This quote sums it up, "No one has ever worked hard enough to been able to skate with the Soviets for an entire game.  Gentlemen, we are going to work hard enough."  There is a scene in "Miracle" that is based on actual event.  The US team played a terrible game, and Brooks made them do ladders, killer drills, or gassers..  Today will be our version.

Mountain climbers and burpees will have to do..

5 rounds (no rest)


20 single arm swings
20 floor chest press
20 figure 8 static holds
20 goblet squats
20 goblet presses
50 mountain climbers
5 burpees

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

1/12/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a timed combo circuit utilizing my two favorite training tools.  The kettlebell and the  Bulgarian Bag.  Simple couplets broken up into 30 second intervals for 2 minute periods.  Take 30 seconds rest in between periods.

2X

4 - 30 second segments / 30 seconds rest

Spin L / Swing L
Spin R / Swing R

Snapdown / Hi-pull L
Snapdown / Hi-pull R

Jump Squat / Lunge L
Cossack Squats / Lunge R

Press / Jerk L
Upright Row / Jerk R

Front Raise Squat / Sumo Upright Row
Donut Swing / Around the body kettlebell pass

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

1/11/19

Yoga.. Sun Salutations with Julia..

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

Namaste.. El Rey always.. 

1/10/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use strictly body weight in our training session.  This is a great conditioning workout and a great mental test.  It is 100s.  Choose several body weight movements, and do 100 reps before you move on to the next movement.  Focus on quality reps, by the time you're getting close to that 100th rep you may be losing form and focus.  Don't.. Form and Focus..


Do NOT move on to the next exercise until you have completed 100 reps.
Take rest as needed.. 

Sit outs 50L/50R
Squats
Squat thrusts
Walk outs
Crunch
Mountain climbers 

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

1/9/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today strength with a bit of nasty conditioning.  Simple but effective.  Just 10 rounds but today's training session is designed to push you.  If you don't have access to barbells, use dumbbells or double kettlebells.  If you don't have access to an airdyne bike, jump rope, or burpees.  So let's hit it...

5 rounds

5 heavy barbell squats
5 heavy deadlifts 
20 second airdyne sprint / easy ride for 20 seconds
40 second airdyne sprint / easy ride for 20 seconds
60 second airdyne sprint / easy ride for 20 seconds 

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

1/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Full body go with multiple exercises.  Simple and effective.  If you don't have access to a plate substitute a kettlebell or dumbbell.  Where there is a will there is a way.. Push hard and try and take as little rest as possible.

15 Reps each

Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest press
Pullover

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