11/10/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to tackle a workout posted by one of my mentors, Steve Cotter.  For those who don't know who Steve Cotter is, look him up on Google, check him out on You tube, or go to www.ikff.net .  He is a tremendous athlete, teacher, and friend.  His workout calls for 9 sets.  Use the appropriate weights for the work.  As he states in his blog, this is a great workout to do with a partner.

Steve Cotter Crusher*

9 sets continuously

Below is 1 set:

1 minute of work followed by 1 minute of rest

Double Kettlebell Push Press / Rest
Double Kettlebell Front Squat / Rest
Double Kettlebell Swings / Rest

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

11/9/12

Rest day....

El Rey always..

11/8/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going tot do some HIIT with the Bulgarian Body Bag.  30 second intervals for 5 minutes.  Different exercises to hit every part of the body.  It simulates "game" conditions and is really mentally challenging.

3-5 Rounds

30 second interval combos

Spins L / Spins R
Good mornings / Jump Squats
Lunge L / Lunge R
Snapdowns / Hi-Pulls
Donut swings / Burpees

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

11/7/12

Yoga w/ Esther...http://www.youtube.com/watch?v=NoX35pqk5ZY&list=UUFYsO0t3zj0eJ_NcOlowTSA&index=12&feature=plcp

Namaste..                                                 El Rey always..

11/6/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a mentally and physically challenging workout.  I call it 100s.  Simply pick 5 exercises, and do 100 reps of each in succession.  They are single arm kettlebell exercises or body weight movements.  The goal is to complete each one before you move on to the next one.  50 reps with one arm, and 50 with the other is perfectly acceptable.  Basically, just get to 100 reps with good form and technique.

100s
Do Not move on until you have completed 100 reps of the exercise you are currently doing.
Rest in between sets as needed

Squat Thrusts
Presses
Hand to Hand swings
Goblet squats
Snatch (moderate)

500 reps..

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

11/5/12

Warm up with joint mobility, dynamic movement, and foam roller.. Happy Birthday Burpees for G.. 15 + 1 to grow on for a total of 16 burpees.. Today, we will utilize the TRX suspension trainer for a quick full body workout.  Also, some airdyne bike sprints.  Thanks for bearing with us during our power issues.. Hopefully the Nor'Easter headed our way will just be a rainy day.

10 Rounds

10 Rows
10 Jump Squats
10 Knee Tucks
10 Push ups
10 Curls/Extensions

30 second Airdyne Sprint

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

10/30/12

Warm up with joint mobility, foam roller, an dynamic movement 

5 rounds

1 minute row
20 swings
1 minute jumping jacks
20 see saw press
1 minute row
20 back extensions
1 minute jumping jacks
20 medicine ball smashes
1 minute row
20 swings

Rest 2-3 minutes after each round.

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