9/4/2020

It's been a hard couple of days... Need to recharge.. Yoga with Lesley Fightmaster..

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

Namaste..  El Rey always.. 

9/3/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the ladder, and train in a ladder format.  We are also going to doing our grab bag for the exercises that we are going to perform.  Pick 5-10 different movements and perform them in ladder fashion.  Go through each movement one rep, then perform each movement two reps, three, and so on until you reach your numbers.  5 or more exercises, keep the reps  low like 1-5 (5 being the max # of reps per movement). 5 or less go 5-10 reps.  Either way, you still get a tremendous workout.

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

9/2/2020

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Jump Rope / push ups

Fitball smashes / good mornings

Fitball spins / dips

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

9/1/2020

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee

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

8/31/2020

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

8/30/2020

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Clean and Front Squat 
10 Sledge Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

8/29/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and conditioning workout.  This will be more toward the conditioning side, and the strength will be a nice by product of the training session.  So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period.  Should be a good session today. Get after it.


Period 1
You Go / I Go Max rounds in 15 minutes
(Take rest as needed... Moderate weight.. :-) )
1 double swing
2 double cleans
3 double jerks

Period 2
Every Minute on the Minute
15 minutes

6 machine gun cleans 3L/3R
10 BB spins
5 push ups

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