4/6/12

Warm up with joint mobility and dynamic movement.  Today we are going to do a good strength workout.  Short reps with longer sets. This is a good one to do with a partner.  You can rest while your partner works and vice versa.  It is important to give max effort and choose a challenging weight, but not one that will bury you after 1 set.

5 sets of 5
sumo dead lift
double dead cleans
double dead snatch
double OH squat
chest press

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

100s

100s

Click above for last night's workout video

4/5/12

Warm up with joint mobility and dynamic movement.  100s today. Power, strength, and endurance all in one.  Simply pick 5 exercises and do 100 total reps before you move on to the next one.  Take a short rest in between 100s, but we really try and bang them out.  It is a good test of will and focus.

100 reps of each exercise before you move on to the next one

Figure 8 / static hold
Jerk
Front squat
Clean
Snatch

500 reps

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

4/4/12

Today, need to recharge.. yoga with Esther..

http://www.youtube.com/watch?v=sdSFI2uOCTk&feature=plcp&context=C47cf2b6VDvjVQa1PpcFP31g4QLhXWd5HSBSIkA7T7VG2xdOJKRxk=

Namaste..                                                                           El Rey always..

4/3/12

Okay, yesterday 8 rounds of 50 squats was a little much.. I am feeling them this morning, but alas, we press on in our fitness quest.  Warm up with joint mobility and dynamic movement.  Simple circuit today. 25 seconds on 5 seconds to get to the next spot.

5 rounds of 25 on 5 off

Ropes (waves, alt. waves, corkscrews, judo throw, waves on your knees)
clubbell halos
plate axe choppers
hand to hand swings
pull ups - assisted is okay. make sure you get the reps

Ropes
kettlebell cleans
ring rows
barbell press
ab wheel

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

4/2/12

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this out side or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs

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

4/1/12

Warm up with joint mobility and dynamic movement.  In our effort to get ready for the mud run in June, we will be hitting the creek today.  The storm drain in particular.  So make sure you are prepared.

Crawl through 50 yard storm drain
5 burpees in the creek
10 boulder press L/R
10 mud lunge L/R
25 push ups
run back to the other side of the drain, and repeat..

http://www.youtube.com/watch?v=pDvNmvfa_gk

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