2/24/19

Warmup with joint mobility, foam roller and dynamic movement.  Today is another very simple two exercise combo.  Thrusters and mountain climbers.  The good news is that its only single arm thrusters.  The bad news is that it is heavy or challenging single arm weight.  For example if you normally use a 16kg bell, bump up to 20kg or 24kg.  If you only have light ones, use doubles and cut the reps in half.  Get a good warmup and enjoy..

Do a set of thrusters, then immediately do your mountain climbers.. repeat..

10 sets of 10 single arm thrusters (5 sets Left / 5 sets R)
10 sets of 20 mountain climbers 

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

2/23/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 15 minute Kitchen Sink AMRAP training session.  We are going to utilize Bulgarian Bags, Bodyweight and Kettlebells.  This will be a full body go followed by a strength set for extra credit.. Get ready and get 'er done..

5 minutes of 30 seconds intervals of Calisthenics

15 minute AMRAP

5 BB Dead Snatch / OH Squat Combo
10 Kettlebell Swings
10 Push-Ups
10 BB Spins L/R
5 Burpees

3 sets of 5 Reps

80% of max DeadLifts

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

2/22/19

Yoga with Julia... Sun Salutations..

https://www.youtube.com/watch?v=SNDuVHWJu8w

Namaste.. El Rey always.. 

2/21/19

Warmup with joint mobility, dynamic movement and foam roller.  Today I'm just going to get a good sweat going and hit the pavement for a timed 5k run.  Under 22 minutes is my goal.. Follow that up with some body weight movements.

Run timed 5k
50 pullups
100 push ups
200 situps

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

2/20/19

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

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

2/19/19

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..

2/18/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Full body go with multiple exercises.  Simple and effective.  If you don't have access to a plate substitute a kettlebell or dumbbell.  Where there is a will there is a way.. Push hard and try and take as little rest as possible.

15 Reps each

Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest press
Pullover

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