6/30/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Every minute on the minute for 15 minutes

5 BB Thruster 
5 BB Hi-Pulls
5 BB Snap Downs

Gut exercises, handstand holds, back bridges..

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

6/29/18

One of my all time favorite yoga sessions.. Yoga for Jiu Jitsu with Prof. Flavio Almeida.. Lesley Fightmaster..

https://www.youtube.com/watch?v=ijQZDSy98Jw

Namaste.. El Rey always.. 

6/28/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a high volume kettlebell strength and conditioning complex.  5 exercises with a single kettlebell.  8 reps of each movement in a you go / I go format.  Try and use a challenging weight.  If you want to go with doubles, go for it.  If you go with singles, you must perform each movement on one side before you do the other side. 

5 rounds
All exercises must be done in succession with the same arm before you switch.

8 swings
8 cleans
8 lunges
8 jerks
8 snatch

Flexibility drills:

back bridges, splits, and hip circles, & deep squat holds

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

6/27/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to break up 4 mini workouts into 6 EMOTM sections.  Each will be different and challenging.  Remember the faster you go, the more rest you get, BUT crappy reps = crappy results.  So as always focus on form to get it right.

4 Rounds
6 minutes EMOTM
1 minute break in between sets

#1
Sprint 25 yds
20 swings

#2
5 Bulgarian Bag Buprees
16 Arm Throws

#3
10 Push-ups
50 Mountain climbers

#4
Sprint 25 yds
15 BB Snapdowns

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

6/26/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight / kettlebell combo training session.  Very simple.  If you need to use assistance on the pull ups that is perfectly acceptable, just make sure that you DO them.  Don't blow it off, assisted pull ups help you build up your strength to do the real thing.  This is a great strength and conditioning combo.  

6 Rounds

Take rest as need in between rounds 

5 pull ups
5 2 heavy handed swings 
10 push ups
10 2 medium handed swings
20 full sit ups
20 2 light handed swings  

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

6/25/18

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

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

6/24/18

SEAL Sunday #276.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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