3/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

3/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a run, bike or row circuit with a twist.  As always, push hard, but focus on form rather than speed.  This combination is a killer and will take it out of you.  Get after it!!

6 Rounds

Row or Run 500M
10 Double Kettlebell Thrusters
10 Push-ups
10 Sit-ups

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

3/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT training tabata style.  We are going to use an Olympic plate to do a plate workout.  The tabata protocol really forces you to go all out for the 20 second work interval.  By the last set, you should be struggling to rip out those reps.. This is a full body conditioning go, so get good and warmed up and HIIT it today!!

20 seconds on / 10 seconds off for 8 sets

Axe Choppers L/R
Clean and Press
Curls and Tricep Extensions
Squats
Halos L/R
Bent Over Rows 

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

3/4/19

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.. 

3/3/19

Warm up with joint mobility and dynamic movement.  Today we will be going with body weight, Bulgarian Bag and kettlebell thrown into the mix. Should be a fun circuit. Descending reps, but 3 rounds of each. 


3 rounds 


16-12--8-4-2 reps

BB Spins
Dips
Ab wheel
BB Cossack Squat
Double kettlebell row

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

3/2/19

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a four round kitchen sink session.  4 movements done in succession for 4 rounds with as little rest as possible. Great combination of strength training and endurance.  Get a good warmup and get after it!!

4 Rounds

12 Double Kettlebell Jerk
12 BB Jump Squat
12 Single Arm Snatch (heavy) 5L/5R
12 Sit Outs 6L/6R

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

3/1/19

Yoga with Sarah Beth.. Restorative hip opener..

https://www.youtube.com/watch?v=9DyUTfl9U2M

Namaste.. El Rey always...