2/28/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit our flexibility skills (Back bridges and splits) as well as a quick chipper into and EMOTM training session.  We are going to continue to incorporate flexibility skills into our training as they are essential for developing body control, strength, flexibility, and most important avoiding injury.  So keep practicing.


Round 1

50 swings
40 push-ups
30 sumo squats
20 halos
10 squat thrusts

Round 2

EMOTM
15 minutes

4 snatch L
4 snatch R
20 body weight jump squats

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

2/27/17

Warm up with joint mobility and dynamic movement.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more stretching at the end, and call it a day.

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

2/26/17

Rest Day..  Enjoy..

Have a nice day.. El Rey always.. 

2/25/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One set with lots of volume and as little rest as possible.  Make sure you hit your mobility movements.  Don't skimp.. As we get older, they become more and more important.

Up and down.. Moderate weight..

50 Goblet squats
40 Snatch
30 Push-ups
20 Burpees
10 Swing LEFT
10 Swing RIGHT
20 Burpees
30 Push-ups
40 Snatch
50 Goblet squat

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

2/24/17

Yoga with Adriene..  hamstring work..

https://www.youtube.com/watch?v=-Mirm7LKvKk

Namaste.. El Rey always... 

2/23/17

Warm up with joint mobility and dynamic movement.  Joint mobility revisited with Steve Cotter : http://www.youtube.com/watch?v=AAPjlomBgmc It is essential that you don't skimp out on this part of your workout.. Preparation before prevents injuries during..  Tabata-ish time today with the BB.  30 seconds on 10 seconds off for 4 sets.  Your goal is to go as hard as you can in the 30 seconds. Get as many good reps as you can.

30 seconds on / 10 seconds off for 4 sets

Spins (stay in 1 direction for full 20 seconds, and then alternate directions for each set)
Lunges w/ bag on your shoulders
Snapdowns
Press
Jump squats

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

2/22/17

Simple workout today.  Just run.. Warm up with joint mobility and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 5k or 10k

6 minutes of 30 second intervals of abs

Told you it was simple.

Cool down, have a nice day.