11/6/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're climbing up and down the ladder.  Several movements building to a crescendo at rep 10 and then slowly going back down to rep 1.  It is a great way to get quality sweat in limited amount of space.  Just proof that you don't need a fancy gym with all of the bells and whistles if you're willing to put in the work.  Then it doesn't matter where you train.. Get after it today.

1-10 10-1
Reps


Push-ups
Swing L
Swing R
Jerk L
Jerk R
Squat Thrust
Figure 8 / Static Hold

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

11/5/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school superset training session.  Focusing on the legs with a FIST twist or two.. First we have to hit 18 burpees for Garrett's birthday... That'll get you good and warmed up for the session.

5 sets of  25-20-15-10-5 reps
(Increase weight as you lower rep range)

Back Squat / Chain Back Extension
Step Ups (25-5 PER LEG) / Kettlebell SCDL
Box Jump / Weighted Calf Raise

Back Bridges, Hand/Head Stands, Wall Walks, & Split work

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

11/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Tabata Tuesday.  Work for 20 seconds and then rest for 10 seconds for 8 rounds.  Make sure that you're going all out during these sets.  Leave nothing in the tank.  Get warmed up and get after it.

20 seconds on / 10 seconds off
8 rounds

ropes
swings
jump sqauts
ab roller
burpees
presses

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

11/3/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

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

11/2/14

SEAL Sunday # 107... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

Kettlebells for Wrestlers (Soviet Sport Secrets)

11/1/14

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes)

1 Burpee
2 SCDL 
4 Double Clean and Jerk
6 Body weight jump squat 

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