7/21/2021

Warm up with joint mobility and dynamic movement.  Going to do some HIIT today using the tabata protocol.  8 sets of 20 seconds work and 10 seconds rest.  Make sure that you are going all out for the 20 seconds.  Giving 100%. 


20 on 10 off 8 sets per exercise

Ropes
Burpees
Step ups
Squats
Medicine ball jump shots
Ab wheel

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

7/20/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills, Walter Payton style.  Throw in some strength movements and you have a great training session. So be ready to push.  Like yesterday, find your moment in the mud, and embrace it.  Get 1% better today.

10 rounds

25 yard hill sprint
5 Clean and Jerk L
5 Clean and Jerk R
5 Clean and Front Squat L
5 Clean and Front Squat R
10 Swing

Cool down, have a nice day... El Rey and manny aways..  

7/19/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Run or Row.. Rowing has been a real game changer in my training. If you don't have access to a rower then just run... Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m Row or Run

10 Swings
10 Sit-ups10 Goblet Squats
10 Push-ups

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

7/18/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5-4-3-2-1 strength workout.  Just 3 exercises, but a lot of bang for your buck.  It will hit the whole body.  This is a great compliment to the endurance training session from yesterday.  Make sure that you use moderately challenging weight here.  Not too easy.. Not too hard..

3 Rounds
each exercise is done for 5-4-3-2-1 reps

Clean and Jerk
Dips
Pull ups

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

7/17/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

Minute 

# 1 15 Snap-downs

#2 14 Sit-outs
#3 20 Lunges
# 4 10 Arm Throw / Spin Combo

Burnout:

50 Kettlebell Snatches 25L/25R

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

7/16/2021

Yoga with Julia.  Hips and Lower Back.. 

https://www.youtube.com/watch?v=RBnm4srd_XQ&t=1211s

Namaste.. El Rey and Manny always.. 

7/15/2021

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
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

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