4/13/2024

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

1 to 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..

4/13/2024

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.. 

4/12/2024

Morning yoga with Julia..

https://www.youtube.com/watch?v=OH0TvwOZEk8

Namaste.. El Rey and Manny always.. 

4/11/2024

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.

For reps or time

snap downs / snatches
doughnut swings / swings
BB cleans / double cleans
spins / halos
good mornings / scdl

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

4/10/2024

Warm up today with joint mobility, dynamic movement and foam roller.  5x5s today with body weight.  Very lo-tech but challenging.  So really warm up those shoulders, low back and hamstrings...

20 minutes amrap

5 burpee broad jumps
5 good mornings with 24kg BB 
5 tuck jumps
5 pull ups
5 dips

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

4/9/2024

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 and Manny always.. 

4/8/2024

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the meat grinder.  Chalk up your hands and choose the appropriate weight.  Get the posterior chain nice a ready to go.  This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.


 5-8 reps. All exercises are for L/R

Set 1                                               
swings                                              
clean and press                 
swings
clean and front squat
swing
upright row
swing
snatch
swing

Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press

Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat

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