3/31/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to get outside and continue to enjoy the great spring weather.  Great strength and conditioning go today to get into the swing of spring.  1st rope climb of the spring today.. That will be a priority during the warmer months.  Get your warmup done, and hit it...

5 rounds

Run 100m
20 swings
20 push ups
20 lunge
20 figure 8 static hold
20 snatch

Finish up with some abs, pull ups, and rope climbs

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

3/30/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a quick BBB circuit with some jump rope.  If you aren't familiar with the Bulgarian Body Bag, check it out on www.suples.com .  They are worth the investment especially for anyone who wrestles or is involved grappling martial arts.  If you don't have a BBB, you can substitute body weight or use kettlebells.  The format is simple.

5 rounds

20 snap downs
20 spins 10L/10R
20 jump squats
20 hi-pulls
20 push ups (hands on the bag)  

1 minute calisthenics

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

3/29/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today is a simple one.. Make sure you get a good warmup and we're going to hit jump rope and calisthenics.  It is really simple, and effective.. Great sweat and great conditioning.  All body weight on the calisthenics.  Get 'er done..

10 rounds

50 jump rope skips
5 chin ups 
10 dips
15 push ups
20 squats
5 ab wheel
20 second airdyne sprint

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

3/28/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

3/27/16

Happy Easter!! Take a well deserved day off to spend with friends and family.. Enjoy!!

Pax Vobiscum..

3/26/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Gorilla Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

3/25/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session designed by Steve Cotter.. Strength, flexibility, endurance, and a good attitude is all you need.. Be sure you're a FIST today for a Cotter Crusher..

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