11/7/18

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1. 

push up
back extension
box jump
ab wheel (no ab wheel? do walkouts)
sit-outs

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

11/6/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Full body go with multiple exercises.  Simple and effective.  If you don't have access to a plate substitute a kettlebell or dumbbell.  Where there is a will there is a way.. Push hard and try and take as little rest as possible.

15 Reps each

Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest press
Pullover

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

11/5/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to be focusing on the legs.  We are going to hit some leg couplets with barbells, bodyweight, and kettlebells today.  Get that posterior chain warm, and get after it..

5 sets of each
Take rest as needed in between sets

5 Barbell squats (increase weight after each set)
10 Ukrainian Dead Lifts
10 Back/Ham Extensions
10 Bulgarian Lunges
20 Step Ups

Sled Work

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

11/4/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval.  Focus on form and quality reps rather than speed.  The good news is the session is 20 minutes, the bad news is that once you start, there is no rest.. 

30 second intervals for 40 sets (4 full rounds of each movement)

KB Push Press L (Moderate)

KB Push Press R

Alternating KB Cossack Squat L/R (This set is 2 30 second intervals) see link below

https://www.youtube.com/watch?v=QRvo27fvRJ8

Plank

Sit-ups

KB Swing L

KB Swing R

BB Snapdowns

BB Clean and Front Squat

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

11/3/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to have a bit of fun training.  Everyone enjoys the grab bag circuit.  Its very simple put 10-20 different exercises down on paper, and throw them into a bag.  Pick out 5-10 and you have your circuit.  You can do it for reps or for time.  Make sure that you are equitable between your strengths and weaknesses.  Always put several movements in there that you struggle with mentally and physically. So for sure there will be OH squats in mine... Have some fun and have a great training session.

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

11/2/18

Yoga with Julia.. Back flexibility and shoulders.

https://www.youtube.com/watch?v=688-ud1cRyg&index=10&t=297s&list=LL8VDfkhpvg5F4ZqhCmqlV0Q

Namaste.. El Rey always..  

11/1/18

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles. Check out http://www.clubbell.tv/ for a comprehensive overview of clubbells and helpful tips should you choose to invest in one or two.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

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