10/5/12

Rest..

El Rey always..

10/4/12

Warm up with joint mobility and dynamic movement.  Today is going to be a kind of kitchen sink workout.   Couplets of complimenting exercises. One for strength, and one for a bit of explosive power.  Again, hit your foam roller especially after dead lifts yesterday.. ;-)...

5 sets each

30 rope waves
12 Double kettlebell jerks

15 Heavy Sumo squats
5 Box jumps

20 Clubbell halos
15 Jump Pull ups

20 Sledge smashes
7 Kettlebell snatch L/R

10 Chain push ups
10 Chain sit ups

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

Dead Lifts BBB Burpees Chain Chins

10/3/12

Warm up with joint mobility and dynamic movement.  Don't forget to hit your foam roller before AND after your workout.  Just a couple minute of soft tissue work will really help with myofascial release, recovery, and overall muscle health.  There are tons of how to videos on youtube describing some the techniques to using a foam roller.  This is a good quick run through some of the movements. http://www.youtube.com/watch?v=T9vogqdFCqc Today we will be doing a strength workout.  2 great movements.  Lots of posterior chain and back work, so make sure you are good and warmed up before you begin.


10 sets of 3-5 reps

Dead lifts
5 BBB burpees

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

Wrestling Body Bag 40/20 Circuit

10/2/12

Warm up with joint mobility and dynamic movement.  More volume, strength, and endurance today.  40/20s with the Bulgarian Body Bag.  As I have mentioned in previous blogs, the BBB is a great tool.  If you are interested in buying one check out www.suples.com or there are plenty of do-it-yourself videos on youtube.   Either way, especially for grapplers, it is gym all in one.  Full body complex today.

40 seconds  on / 20 seconds off
5 rounds = 25 total sets

Snap downs
Jump squats w/ the bag
Spins
Press
Bent over row

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

10/1/12

Warm up with joint mobility and dynamic movement.  Today is a simple workout but one of my favorites.  I do not enjoy distance running, but I understand the benefits of doing it.  So, to make it a little more fun, I like to break it up by incorporating body weight exercises into the mileage.  Simple, but very effective.

8 rounds

Run 400M
25 air squats
25 push ups
25 jumping jacks
25 sit ups

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