1/21/19

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

1/20/19

Warmup with joint mobility, dynamic movement, and foam roller.  Simple workout today. Snatch / tuck jump / sit up combos. You can use kettlebells or dumb bells. Use two bells or dumbbells for tuck jumps as well for a little twist. Single arm snatch and full sit up.

5 rounds with as little rest as possible

10 dead snatch L
10 dead snatch R
5 tuck jumps
20 sit ups

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

1/19/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit three seven minute amrap periods.  I like these because you just go.. Push yourself.. Make sure you're giving maximum effort for those 7 minutes.  Very similar to "game conditions". 

Period 1

10 push-ups
20 BB arm throw 10L/10R
10 sit-outs

Period 2

10 split jumps
20 BB hi-pulls 10L/10R
10 squat thrusts

Period 3

10 jump squat
20 BB spins 10L/10R
10 plank jacks

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

1/18/19

Yoga with Julia..

https://www.youtube.com/watch?v=2KvkCRAcg8M&list=PLvP8YsX0ebXZBke_eYyA3Wp7liSjCRcHs

Namaste.. El Rey always.. 

1/17/19

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


Snap downs
SEAL push ups
BB jump squats
Thruster
Donut swings
Squat thrusts

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

1/16/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the GS biathlon.  2 minute goes of 30 second intervals.  Single kettlebell only.  So chalk up and get ready to hit it.  Take the extra time and get a bit of a sweat going.  Get after it..

6 Rounds
2 Minutes of work / 30-60 seconds rest
30 second work intervals

Clean and Jerk L
Clean and Jerk R
Snatch L
Snatch R

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

1/15/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session.  We are going to break it up into odds and evens.  Same format applies, just the movements will be offset and you'll have to remember which set you should be doing.  A little mental challenge in the morning as well.. ;-)

EMOTM for 20 minutes

Odds:

2 SCDL
4 Burpees
6 Double Swings

Evens:

5 BB Thruster
5 Snapdowns
5 Jump Squats

El Rey always.. Have a nice day..