2/29/12

Mid week rest..

                                                                                         El Rey always..

2/28/12

Today in keeping with this weeks single exercise theme, today is snatch day.  Warm up with joint mobility and dynamic movement.  I have attached a link that gets into the essential benefits of kettlebell training and the overall effectiveness of the workouts.  Our snatch workout today will use time and reps.   http://www.acefitness.org/getfit/studies/kettlebells012010.pdf

Round 1

10 sets of 10 L/R single arm snatch
30 seconds rest in between sets

Round 2
10 sets of 5 double snatch
15 seconds rest in between sets

Round 3
3 minutes all out no stopping

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

2/27/12

Warm up with joint mobility and dynamic movement.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more stretching at the end, and call it a day.

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

2/26/12

Warm up with joint mobility and dynamic movement.  Simple jail style circuit today.  You won't need much space, just your kettlebells and a little room.  So get warmed up and get after it..

20 minutes

amrap

10 OH Squats 5L/5R
20 Upright row
30 Leg Raises
40 Lunges 20L/20R
50 Swings
10 Burpees

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

2-4-6-8

2/25/12

Warm up with joint mobility and dynamic movement.  Long cycle clean and jerk plus rack holds today. We will perform 2-4-6-8 reps with each arm using a single bell and then the rack holds with doubles.  This is an excellent bang for your buck work out.


5sets of clean and jerk
2-4-6-8 L/R
plus 1 minute rack hold

1:30 minute rest in between sets 

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

2/24/12

Rest..

El Rey always..

BBB 6 minutes

BBB 6 minutes

Video of Thursday's workout