1/7/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Multiple movements, varying rep ranges, and multiple sets to equal a ton of reps.  The Bulgarian Bag is a full body strength and conditioning implement.  It will test your grip, will, and mental toughness as well.. Enjoy..

5 Rounds

20 Spins
20 Cossack squats
20 Presses
10 Plank Drag*
10 BB Sit-up Press combo
20 Snapdowns
20 Squats

Plank Drag Explained from jiujitsumag.com

http://jiujitsumag.com/bulgarian-bag-training-for-grapplers/2/

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

1/6/17

Yoga with Lesley Fightmaster..  Flow and detox..

https://www.youtube.com/watch?v=T1YNpWYj1mk

Namaste.. El Rey always.. 

1/5/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today, I went to the archives and dug up an oldie but a goodie.. We are going to hit a 5 round full body go... Up the ladder incrementally.  Make sure that you work the kinks out, and then get right to work. 

5 rounds

5 Double Thruster
10 Burpees
15 Suit Case Dead Lift
20 Hand 2 Hand Swing
25 Knees to Chest Crunch

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

1/4/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups 

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

1/3/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 round bodyweight blast.  Full body training for endurance and conditioning.  As always focus on form and not speed.. "Slow is fast.. and Fast is slow.. " SEAL Quote.. Take rest as needed.

5 sets

2 burpees 
10 SEAL push-ups
2 burpees
10 chest to bar
2 burpees
10 squats
2 burpees
10 full sit-ups
2 burpees
10 sit-outs

100 High Knees in between sets

Extra: 3 rounds of 3 Handstand push-ups 5 pull-ups 7 dips

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

1/2/17

Mystery training today.. Show up to find out.. Or work on what you want to improve on this year.. Pick a few movements and similar to love/hate FIST protocol and work through them.

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

1/1/17

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.  You'll be on the clock, and you'll work for 30 seconds rest for 10 seconds.  These sessions can be just as taxing as any weight training session.  Keep pushing and get 'er done.

5 Rounds

30 seconds on / 10 seconds off

Jump squats
Plank up downs
SEAL push-ups
Floating lunges
Sit-outs
Squat thrusts

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