2/7/2020

Yoga with Lesley Fightmaster.. Hip Opener.. 

https://www.youtube.com/watch?v=115nVqy29eQ

Namaste..  El Rey always..

2/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  Several exercises with a multiple rep count in a quick format.  This is a great way to get a full body training session and really work on your conditioning.  As with every training session, there's always a rub.  Watch the link below for some of the exercises.

https://www.youtube.com/watch?v=EvoL9-eXoK8

5 Rounds

20 under grip pummel spins 10L / 10R
5 squat thrusts (just bodyweight no bag)
20 presses
5 squat thrusts
20 snap down / lunge
5 squat thrusts
20 upright row
5 squat thrusts
20 speed skaters
5 squat thrusts

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

2/5/2020

Warm up with joint mobility and dynamic movement.  Long cycle clean and jerk plus rack holds today. We will perform 2-4-6-8 reps with each arm using a single bell and then the rack holds with doubles.  This is an excellent bang for your buck work out.


5 sets of clean and jerk
2-4-6-8 L/R
plus 1 minute rack hold

1:30 minute rest in between sets  

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

2/4/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a rowing / kettlebell / bodyweight training session.  If you don't have access to a rower, run or bike instead.  Quick and effective movements for a full body session.

25 minutes AMRAP

5 Burpees
10 Double Clean and Jerks (Moderate Weight)
20 Split Jumps
10 Second Hand Stand Hold
Row 400m

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

2/3/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Several full body movements for a challenging session.  Make sure you get good and warmed up and get after it.

Run/Row 800M

20 minutes AMRAP

2 TGUs L
2 TGUs R
5 Box jumps
5 Burpees

Run/Row 800M

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

2/2/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 movement tabata session.  Go hard.. Don't leave anything in the tank. Fight through the fatigue and you will see the results.  2o seconds on 10 seconds off for 8 sets.  

20 seconds on / 10 seconds off 

8 sets

high pull / catch / goblet squat 

halos

double clean and jerks

figure 8 static hold

2 handed swings

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

2/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 15 minute AMRAP with the Bulgarian Bag.  Get a good warmup and get the blood going.  Shake off the cold and get after it.

5 minutes Calisthenics

15 Minutes AMRAP

5 clean and front squat / squat thrust combos
10 spins
5 front raise / squat combos
10 snapdowns
5 donut swings
10 arm throws
5 seal pushups - hands on the bag

4 - 30 second intervals 
single arm kettlebell clean and jerk

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