1/14/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 exercises that work the entire body.  Long Cycle clean and jerk.  Timed sets.  This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way).  It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.

 
Single Arm C&J
 
1 minute L 
1 minute R

20 sets 
30 seconds on
15 seconds off

1 minute L
1 minute R

5 sets
Heavy, medium, light
2-4-6

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

1/13/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an endurance and HIIT combo training session.  Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo.  Make sure you're  good and warmed up, and get after it.

10 Minutes Row/Run/Bike/Walk Max Meters/Miles 

12 Minute EMOTM

Even - 15 BB Snapdowns & 5 BB Front Squats

Odd - 5 Burpees 5 KB Snatch L 5 KB Snatch R

10 Minutes Row/Run/Bike/Walk Max Meters/Miles

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

1/12/2024

 Yoga with Adrienne.. Knee sensitive practice... 

https://www.youtube.com/watch?v=VfSlEgg4ApE 

Namaste.. El Rey and Manny always... 

1/11/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Multiple movements, varying rep ranges, and multiple sets to equal a ton of reps.  The Bulgarian Bag is a full body strength and conditioning implement.  It will test your grip, will, and mental toughness as well.. Enjoy..

5 Rounds

20 Spins
20 Cossack squats
20 Presses
10 Plank Drag*
10 BB Sit-up Press combo
20 Snapdowns
20 Squats

Plank Drag Explained from jiujitsumag.com

http://jiujitsumag.com/bulgarian-bag-training-for-grapplers/2/

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

1/10/2024

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Step ups / push ups

Fitball smashes / back extension

Fitball spins / dips

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

1/9/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell combo.  Just a total of 100 reps.  50 per arm.  Take rest as need, but try and complete it without stopping.  Use moderate weight.  This is a ton of volume and a full body go.. 

100 reps of alternating arms (50 L / 50 R) 

Dead Snatch / Front squat combo 

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

1/8/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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