9/18/2020

Yoga flexibility flow.. 

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

Namaste.. El Rey always.. 

9/17/2020

Beautiful morning for ladders... Warmup with joint mobility, dynamic movement, and foam roller.  Ladder sets are great muscle endurance tests.  Make sure that you don't sacrifice form to just get through it quickly.  Focus on making each rep count.

Each set goes 2-4-6-8.  So you run through each exercise 2 reps, then 4 reps, and so on until you reach 8.

Set 1
Body weight
jumping jacks
squats
push ups
squat thrust


Set 2
Kettlebells
2 handed swings
double cleans
double snatch
2 handed swing

Set 3
kettlebell/body weight combo
chin ups
SCDL (suitcase dead lift)
back/ham raise
dips

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

9/16/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Wood chipper.  5 sets.. Kettlebell single arm movements and Bulgarian Bag combos.  This will help you continue to fine tune each movement.  Always looking for improvement.  Simple, but effective.  Take rest needed, but don't exceed 2 minutes.

5 Sets

10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R

4 - 30 second battling rope conditioning periods..   

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

9/15/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a clubbell flow.  A series of movements to work the whole body.  This one is sneaky hard and the cumulative effect of all of the volume will slowly creep up on you.  If you don't have a clubbell, you can use a dumbbell or kettlebell.

50 reps (all movements = 1 rep)

Pull over

Squat

Halo L/R

Torch Press

Rotational Torch Press L/R

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

9/14/2020

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to use the TRX suspension trainer for an all bodyweight training session.  5 exercises of 10 reps each for 10 sets with no rest.  Give yourself some transition time with the TRX but really push your pace.  Try and crush this as quickly, effectively, and efficiently as possible. 

10 reps of each for 10 sets

Deltoid flyes
Curls / Tricep Extensions
Pistol squats
Saw Pikes
Knee Tucks

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

9/13/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to put multiple Bulgarian Bag together movements to make one rep.  It will be a challenging flow that will tax the grip and force the entire body to work as we push through 50 reps.. Enjoy.. 

1/2 Deck of cards warmup

Black cards are jumping jacks
Red Cards are Cossack squats


FIST BB Blaster

50 Reps

1 Rep includes in succession:

Spin L / Spin R
Snap Down
Power Clean

Front Squat
Press

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

9/12/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

15 Double Kettlebell Swings
15 Double Kettlebell Front Squats
10 Double Kettlebell Press
10 SCDL 

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