11/20/2024

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..

11/19/2024

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going back to basics.  Simple 2 minute drills with the a single kettlebell.  Just simply set the timer to work for 2 minutes and rest for 30 seconds.  Pick 5-10 exercises, and then hit it.  It is a full body strength and conditioning workout. 

2 minutes of work
30 seconds rest

single arm swings (1 minute R / 1 minute L)
1 arm row (5L / 5 R alternating for two minutes)
cleans (5L / 5R alternating for two minutes)
tactical lunges
presses (5L / 5R alternating for two minutes)
thrusters (5L / 5R alternating for two minutes)

Repeat

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

11/18/2024

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... 

11/17/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups

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

11/16/2024

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to put multiple Bulgarian Bag together movements to make one rep.  It will be a challenging flow that will tax the grip and force the entire body to work as we push through 50 reps.. Enjoy.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST BB Blaster

50 Reps

1 Rep includes in succession:

Spin L / Spin R
Snap Down
Power Clean

Front Squat
Press

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

11/15/2024

Morning yoga with Julia..

https://www.youtube.com/watch?v=OH0TvwOZEk8

Namaste.. El Rey and Manny always.. 

11/14/2024

Warmup with joint mobility, dynamic movement and foam roller.  Hard push yesterday.. Today we are going to focus on a nice easy strength circuit.  Short reps / long sets..  Take rest as needed.  

10 sets

20 yard Farmer's Carry

5 SCDL

5 Double KB Bent Over Row

5 Clap Push-Ups

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