4/7/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5 Box Jump
10 SEAL push-ups
5 pull-ups
10 Battling Rope slams
5 dips

Finisher:

3 sets of 15 Barbell Squats w/ bodyweight on the bar. (i.e. you weigh 150lbs , you squat 150lbs)

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

4/6/15

Warm up with joint mobility, dynamic movement and foam roller.  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 flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

4/5/15

Happy Easter!! Enjoy the day!! Pax Vobiscum!!

El Rey always..

4/4/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session..  Set your timer and perform this "mini" workout in the allotted minute.  If you finish prior to the time expiring, you get to rest, if you don't, you just keep going.. (push harder).. This is a great strength, conditioning, and endurance training session.

EMOTM 20 minutes

3 burpees
7 swings
7 goblet thrusters
3 burpees

Rope finisher.. 

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

4/3/15

Yoga with Lesley Fightmaster... Easy morning vinyasa..

https://www.youtube.com/watch?v=mlP1br-CtW8

Namaste..  El Rey always..

4/2/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 5x5 combos.  Uppers and lowers.  Old school steel super set style.  Great strength circuit.

5 sets of 5 reps

Uppers

Barbell Row / Kettlebell Pullover
Chest Press / Perfect Push ups

Lowers

Kettlebell Front Squat / SCDL
Kettlebell Lunge / Plank Donkey Kick

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

4/1/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BBB circuit with some jump rope.  If you aren't familiar with the Bulgarian Body Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BBB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 squats
20 hi-pulls
20 push ups (hands on the bag) 

1 minute jump rope

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