9/7/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / run or row training session. 10 minutes with the kettlebells bookended by 5 minutes of hard rowing or running (if you don't have access to a rower).  If you just can't stand running (like me) substitute jump rope and cardio calisthenics (burpees, ice skaters, box jumps, squat thrusts, jumping jacks, ski jumps etc..) So really the cardio segment is up to you.. 

5 Minutes Hard Cardio (your choice : run, row, bodyweight, etc..)

10 Minutes of Kettlebell Work. 1 Minute per arm for 10 minutes. 

Snatch / Press / Front Squat combo

5 Minutes Hard Cardio

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

9/6/19

Yoga with Sarah Beth.. Flexibility and soreness..

https://www.youtube.com/watch?v=pavRUoAT1FQ&t=28s

Namaste.. El Rey always.. 

9/5/19

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

5 rounds

5 Heavy Turkish get ups R
5 Heavy Turkish get ups L
10 chain back extensions
10 Fitball or MedBall slams

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

9/4/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a simple multiple round training session.  Running, Rope Climbs, Kettlebells and body weight.  It is a crusher conditioner and all rope climbs do is get you strong as hell.  As always form and attention to detail over speed.

10 Rounds

50 yd run
1 rope climb
15 kettlebell swings
10 goblet squats
5 burpees

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

9/3/19

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... 

9/2/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
8 Chest to bar row
5 Box Jump
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

9/1/19

Warm up today with joint mobility, dynamic movement and foam roller.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
BB Press
back extensions
box jumps

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
BB clean 
push up
double snatch (light/moderate)

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