7/14/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag training session.  Multiple movements, varying rep ranges, and multiple sets to equal a ton of reps.  The Bulgarian Bag is a full body strength and conditioning implement.  It will test your grip, will, and mental toughness as well.. Enjoy..

5 Rounds

20 Spins
20 Cossack squats
20 Presses
10 Plank Drag*
10 BB Sit-up Press combo
20 Snapdowns
20 Squats

Plank Drag Explained from jiujitsumag.com

http://jiujitsumag.com/bulgarian-bag-training-for-grapplers/2/

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

7/13/2024

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.. 

7/12/2024

Yoga with Adriene.. 

https://www.youtube.com/watch?v=dlkG7LQJjY0

Namaste.. El Rey and Manny always.. 

7/11/2024

Warm up with joint mobility, foam roller, and dynamic movement.  We are going to use just body weight today.  A simple circuit, but very effective full body workout.  Try and get as many rounds as possible in the 15 minutes.  Rest as you need it.

Set your timer for 15 minutes amrap 

5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups 
20 Cossack squats
30 jumping jacks

1 Mile Run finisher

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

7/10/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Sit-Ups 
Hi Pull / Catch / Squat combo 
Push-Ups

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

7/9/2024

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a step up 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 or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups 
agility ladder
50 jump rope skips

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

7/8/2024

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even to cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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