1/28/2022

 Yoga with Julia.. Restorative yin yoga for recovery.. 

https://www.youtube.com/watch?v=nzuxyzP1B-M

Namaste.. El Rey and Manny always.. 

1/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Plate row
Burpees 
Dips
Ab wheel
Plate Push Press

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

1/26/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  Gonna be a chilly one today.. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

1/25/2022

Warm up today with joint mobility and dynamic movement.  Really get a good sweat going.. It is cold in the the northeast today.  We are going to be training with the Bulgarian Body Bag today.  It is one of my favorite strength and conditioning tools.

Rep range:
30-20-30-20

Spins
Good mornings
Jump squats
Press
Snap downs
Upright Row

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

1/24/2022

Simple training session today.  Row, ride or run a specific distance as quickly and efficiently as possible.  I have chosen to row 10,000 meters.  If you don't have access to a rower.. Hit the pavement or a bike.  10,ooo meters is roughly 6.2 miles.  Get after it.. 

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

1/23/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session.  10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R..  Full body go.. Enjoy

1to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R

1 Windmill L/R
1 sit-out 
2 OH Kettlebell Squats L/R
2 sit-out 
3 2 Hand Swings
3 sit-out  
4 Kettlebell Halos L/R
4 sit-out 
5 Clap Push-ups
5 sit-out 
6 Cleans L/R
6 sit-out 
7 Sumo / Upright Row
7 sit-out 
8 Hi-Pulls L/R
8 sit-out 
9 Kettlebell Sit-ups
9 sit-out 
10 Snatch L/R
10 sit-out

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

1/22/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell combo.  Just a total of 100 reps.  50 per arm.  Take rest as need, but try and complete it without stopping.  Use moderate weight.  This is a ton of volume and a full body go.. 

100 reps of alternating arms (50 L / 50 R) 

Dead Snatch / Front squat combo 

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