3/7/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement, tabata style training session.  Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence.  Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it.. 

8 Rounds of 30 seconds on / 10 seconds off 

Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R

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

3/6/2020

Yoga with Julia.. Balance and flexibility class..

https://www.youtube.com/watch?v=3si9mccC-pk&list=PLvP8YsX0ebXZBke_eYyA3Wp7liSjCRcHs&index=21

Namaste.. El Rey always.. 

3/5/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix in static holds with our training.  Spending time under tension forces the body to really work through each exercise right down to the hard to train stabilizers.  Also, it is a tremendous mental exercise in "making friends with fatigue".  Force yourself in a uncomfortable place and persevere and you come out stronger.

1 minute OH static hold
30 second L/R snatch (max reps)

1 minute static goblet hold
30 second L/R front squat

5 Rounds

20 floor chest press
20 seated shoulder press
20 lunges
20 dips
20 cleans

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

3/4/2020

Archived crusher today.. Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires 

Period 1 
15 snap downs
20 scorpion lunge (10L/10R)
25 press  

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
10 thruster
10 snap/ donut swing combo
20 split jump

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

3/3/2020

Warm up with joint mobility and dynamic movement.  Today just two exercises. Swings and burpees. Ladder up and ladder down. This is a great cardiovascular workout.  Short and sweet.

Ladder up and then Ladder down

Single arm swings L/R 1-10 then 10-1
Burpee 1-10 then 10-1

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

3/2/2020

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Row 2000 meters.. Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Row 2000 meters, Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

3/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format..

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