10/7/19

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the meat grinder.  Chalk up your hands and choose the appropriate weight.  Get the posterior chain nice a ready to go.  This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.


 5-8 reps. All exercises are for L/R

Set 1                                              
swings                                             
clean and press                
swings
clean and front squat
swing
upright row
swing
snatch
swing

Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press

Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat

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

10/6/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume and high intensity training session.  The best bang for your buck two movement exercises when put together form an unbeatable full body combo.  The kettlebell clean and jerk.  You work most major muscle groups in your whole body from your traps to your toes.  This is a great you go / I go sequence as well.  If you don't have a partner, take sufficient rest in between sets.

Double Long Cycle Clean and Jerks

Reps: 
1-3-5-7-9-11-13-15-13-11-9-7-5-3-1 

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

10/5/19

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Single Kettlebell Cleans (20L/20R)  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

10/4/19

Yoga with Sarah...


https://www.youtube.com/watch?v=ezPnW57oDTo

Namaste.. El Rey always.. 

10/3/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we're going to hit Randy Couture's grappling circuit.  It emphasizes form and utilizing a manageable weight that you can get all of your reps.  It is 8 exercises of 8 reps each for 6 sets.  Take 60 seconds rest in between sets.  Click the link below for a video demonstration.

6 rounds of 8 reps per exercise

Take 60 seconds rest in between each round 

1. Bent over row            
2. Upright row           
3. Military press
4. Good morning
5. Split squat (left)
6. Split squat (right)
7. Squat and push press
8. Stiff legged deadlift

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

 

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

10/2/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell circuit.  5 reps and 5 different movements all as a part of one set.  This will mix together strength, conditioning and endurance.  As always, focus on quality reps, NOT speed.  Slow is smooth and smooth is fast... ;-).. Try to get through it with as little rest as possible.

10 Rounds

(Short reps maybe try a challenging weight)

5 Clean L
5 Snatch L
5 Hi Pull / Catch / Squat 
5 Clean R
5 Snatch R

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

10/1/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Row or Run.. Even if it is just short bursts... :-) Break it up with some strength training and you have a great session.

10 minutes AMRAP

250m row or run

25 Swings

25 Goblet Squats

10 minutes AMRAP

250m row or run

20 clean and jerks L/R

20 sit-ups

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