3/9/16

Warm up with joint mobility, dynamic movement, and foam roller.  Today just two exercises. Swings and burpees. Ladder up and ladder down. This is a great cardiovascular workout.  Short and sweet.

Ladder up and then Ladder down

Single arm swings L/R 1-10 then 10-1
Burpee 1-10 then 10-1

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

3/8/16

armup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old standby training session.  Tabata Tuesday.  8 rounds of 20 seconds on 10 seconds off.  This session really mimics the stops and starts of athletic competition extremely well.  Make sure that you are going as hard as you can.  No shame in being drained at the end of the set.  That is the point.. Improve your conditioning and mentally fight through the desire to stop..

20 seconds on 10 seconds off

Swings
Snatch
Clean
Hi Pull / Squat thrust
Kettlebell jump squat

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

3/7/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school training session.  Focusing on strength and explosiveness + a little conditioning and footwork.  Make sure you focus on quality reps, not speed.  Push yourself.

5 Sets of 12-10-8-6-4 Reps
Back Squats  (Increase work load as reps decrease)
Ukrainian Dead Lifts
Upright Row
Shoulder Press
Shrug

3 Sets 
5 Pop Up Box Jumps
10 Chain Back Extensions 
20 Step ups (10L/10R)
Max calf raise

Tabata set on the Airdyne 

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

3/4/16

Yoga with David.. Low back therapy..

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

Namaste..  El Rey always..

3/3/16

Warm up with joint mobility, dynamic movement, and foam roller.  El D has been quiet lately.. Mostly he has been behind the camera filming and taking pictures for his budding production company.  Today he comes out in full force for 52 pick up.. EL D CARD FLIP.. It has been a while, but time to start spring off right..

4 exercises + 13 rounds = 52 cards with the Bulgarian Bag

Jokers #1 = 100 Mountain Climbers
Joker #2 = 100 Flutter Kicks


Snapdowns
Press
Split Jumps
Arm Throw / Spin Combo

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

3/2/16

Warm up with joint mobility, dynamic movement, and foam roller. Easy one today.. Heavy Turkish get ups.  3 minutes on. 1 minute off for 15 minutes or 5 - 3 sets.  Alternate arms after each rep.  4 in a row with 28kgs is a PR for me.. If you need to take more rest, no problem.. Just focus on working as hard as possible in the 3 minute work set.

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

3/1/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Plank hold jumping jacks
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Sumo squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Sit-ups
20 Burpees
10 Kettlebell jump squats

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