1/7/2020

Warm up with joint mobility and dynamic movement.. Today meat grinder.  3 sets where 1 exercise is featured. Swings, squats, and presses mixed in with cleans and snatches in a brutal 7-8 minute non stop single arm kettlebell set.  http://www.youtube.com/watch?v=vN6MVmiPugY&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=47&feature=plcp This link is the clean and front squat section of the meat grinder..  

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

1/6/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

1/5/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 25 minute kitchen sink "No Repeat" training session.  We will be on the clock for 45 seconds and transitioning for 15 seconds.  We will be incorporating kettlebells, Bulgarian Bags, and bodyweight exercises to make this training session fun and fast.

45 seconds on / 15 seconds off

Push-Up Shoulder Tap Combo
Seated Kettlebell Halos
Sit-Outs
KB Figure 8 / Static Holds
BB Snapdowns
Feet To Hands Walkouts
Hand to Hand KB Swing
BB Spins
In and Out BW Squats
Ice Skaters
BB Split Jump Press Combo
BB Reverse Lunge
Burpee
Cossack Squat 
KB Triple Crush
BB Front Raise Squat Combo
Glute Bridge Chest Press
Jumping Jacks
BB Muay Thai Knees
KB Pull Overs
Mountain Climbers
Flutter Kicks
KB Sumo Squat / Upright Row
BB Arm Throw
Tabletop Kicks

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

1/4/2020

Warmup with joint mobility dynamic movement and foam roller.  Today is tabata Saturday!!  We are going to work for 20 seconds and take 10 seconds to "Rest".  Try not to stop moving!! The circuit is 8 times in a tabata style circuit. One constant.. Get after it!!!

8 Rounds Tabata Style

20 seconds on 10 second off

Swings
Reverse Lunge / Press Combo L
Reverse Lunge / Press Combo R
Push ups
Double Jerks
SCDL
Double Dead Cleans
Squat thrusts

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

1/3/2020

Yoga with Lesley Fightmaster..  Flow and detox..

https://www.youtube.com/watch?v=T1YNpWYj1mk

Namaste.. El Rey always.. 

1/2/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  There is only 1 movement, but the penalty for stopping could add up exponentially.  As always, make sure that you're be honest with yourself.  No sense, you're only cheating yourself if your form breaks down.  So, each time you have to stop, there will be a bodyweight  exercise penalty.

400 two handed swings
1st time you stop, the penalty is 2 burpees.  Add 2 for every other stop after the 1st.
For example stop #6 should be 12, stop #10 should be 20..

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

1/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2020.  Even if they are simple ones.  I achieved 2 of 3 my major fitness in 2019.  In 2020 I will work to get 10 strict handstand push-ups. I will do 20 baseball pull-ups a day. If I am away from home I will substitute 20 regular pull-ups.. 23,000 meters a week on my rower.. Raise the bar for 2020. 

5 Rounds

50lb BagRep Range : 2-4-6-8


Snapdown
Burpee
Donut Swing 
Spin

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