9/14/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit timed set with the BBB.  Each interval will be 30 seconds followed by 10 seconds of rest.  This way you can focus on just powering through each movement, and not worry about your rep count.  Rest assured, the reps will add up by the end.  The action will be non stop, so warmup well, and get 'er done..

30 seconds on / 10 seconds off

 7 rounds

spins R
spins L
clean and front squat
burpees
hammer curls
jump squats
snap downs

Cool down, have a nice day.. El Rey always.. 4900 to go..

9/13/13

Rest Day..

El Rey always.. 100 to go

9/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

Cool down, have a nice day.. El Rey always.. 200 to go..

September 11, 2013

Remember and reflect today.  Think about someone that you love or haven't spoken to in a while or years.  Maybe today is the day you reconnect with them.  Life is precious, and cherish the moments you have with those you care about to the fullest.

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are hitting the steel and the airdyne for a strength and conditioning combo.  I love using the airdyne for sprints, it's a great full body tool.  We will be working explosive lifts, so after each sprint take a few minutes of recovery time.

 5x5s

Power Cleans / 20 second Airdyne sprint 
Chain back extension / 20 second Airdyne sprint
Lunges / 20 second Airdyne sprint
Dips / 20 second Airdyne sprint
Barbell row / 20 Airdyne sprint

Cool down, have a nice day.. El Rey always.. 300 to go..

9/10/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going back to basics with the kettlebell.  Simple 2 minute drills.  Work for 2 minutes rest for 45 seconds.  This is a great way to work on your technique as well as get a great sweat.  It allows you to forget about the reps, and just go. 2 minutes isn't a sprint, so make sure you get a good pace and stick to it.  Focus on your breathing and body alignment because you will become fatigued. Get ready.. and Get after it!!


2 minutes on / 45 seconds off

swings
clean and front squat
clean and jerk
sumo/hi-pull/catch
lunge/figure 8/static hold
snatch

Cool down, have a nice day.. El Rey always.. 400 to go..

9/9/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a time trial.  Just map out your course and hit the road.  Go as hard and as fast as you can.  Tomorrow we will be back on the weights, but for today let's see how fast you can run.. 

For time:

Run 5k or 3.1 miles

Cool down, have a nice day..  El Rey always.. 500 to go..

9/8/13

Today is the biggest vote in Olympic Wrestling's history.  Hopefully, this time tomorrow, I am writing that the IOC came to their senses and kept wrestling as one of its "Core Sports".  Today's training session is dedicated to the men and women that sacrifice so much to chase their Olympic dream.  For those that say it's just a sport, whats the big deal? Click the link below.. Even though I started wrestling as an adult, I have always admired the spartan dedication of wrestlers.. It is inspiring..

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

Today is the Steve Cotter Crusher:

1 minute on / 1 minute off
9 Rounds

Double Swings
Double Jerks
Double Front Squats

Cool down.. Keep Olympic Wrestling!!! El Rey always.. 600 to go..