8/7/19

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Spend a little more time warming up to heat up your engine.  Wrestling season is coming..

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers 
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

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

8/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short 5 round training session.  Bur first, we are going to hit a movement that I haven't done for a while, and frankly forgot about until a friend reminded me.  It is the sots press.  Tough and a great strength and stability builder.  https://www.youtube.com/watch?v=Dc_pbffT3Jo check out this link for a demonstration.  It is a great full body movement.   So get chalked up and hit it today.

5 sets of 3 reps per arm
Sots press
(Focus on form and control)
Take rest as needed in between sets

5 Rounds

4 Burpee split jumps
21 2 handed swings
12 Push-ups
6 Dead heavy cleans 3L/3R

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

8/5/19

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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

8/4/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
10 Snatch
20 Swings

#2
6 BB Clean and Front Squat
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
10 BB Jump Squats
16 Spins

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

8/3/19

Warm up with joint mobility and dynamic movement.  Today we are going to hit the EL Diablo 6 round workout.  It is a challenging full body go.  EL D constantly changes the movements, and today, this is what his devious little mind has returned.

6 rounds w/ alrap (as little rest as possible)

6 Burpees
6 BB Snaps
6 Side to Side Push-ups 
6 Heavy Swings 
6 Hi-Pull / Catch / Squat (moderate)
6 Sit-out 

Cool down, have a nice day...   

8/2/19

Yoga for Jiu Jitsu with Lesley and Professor Flavio Almeida..  Awesome class.. Hits the psoas and upper back which are problem areas for me.

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste..  El Rey always..

8/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

6 rounds

16 heavy med ball floor to shoulder hoist 8L/8R
16 see saw chest press 8L/8R
16 heavy med ball zercher squat
16 fit ball snap downs 
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Rope climbs

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