5/28/19

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a great strength training workout.  We will utilize 2 kettlebells, or use dumbbells if they are all you have access to for training.  The reps are going to be as strict as possible.  Try not and dip or push press (use a manageable weight). Get a good warmup and get going.

Rep range
30-20-10

See Saw Press
15L/15R, 10L/10R, 5L/5R

Double High Pull
30, 20, 10

Goblet Squat
30, 20, 10

Push up
30, 20, 10

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

5/27/19

Today we honor those men and women that currently protect our freedom.  Those who have fallen protecting our freedom.  Those who have served to protect our freedom.  We will put ourselves in an uncomfortable situation.  One where you will question, "Why are we doing this?"  It is then that you need to think about the person next to you.  Inspire them with your effort.  Inspire them with your desire to help the team by helping themselves.  Push through the mental "I can't" hurdle in your life, and be your best you.  Please take the time and watch this speech by Admiral McRaven.  Remember, "Don't ever ring the bell."

https://www.youtube.com/watch?v=pxBQLFLei70

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

5/26/19

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a training session from one of my mentors Ken Blackburn.

"Here is a challenging, straight forward and applicable circuit I put together for my MMA, BJJ and Kettlebell Sport folks.

Sprawl + Deadlift - 10 reps
Bulgarian Bag Spins - 10 reps (5 per side) 

*Complete for a continuous 5 min set. Rest 1-2 min and repeat for 2-3 sets.

Mitch demonstrates the above with 2 x 32kg kettlebells and a 50lb Bulgarian Bag. 

Involves multiple movement patterns at a high heart rate while simultaneously targeting shoulder/thoracic mobility."

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

5/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to sling some steel. Short reps, heavy weight, and long sets.  There will be a small bit of conditioning, that will just be a by product of the training session.  This is a great you go/I go training session to do with a partner.  There is ample rest in between sets.  Make sure that you are safely increasing your workload after each set.  Form and stability over quantity.

Sled Push
5x5 RDL
Sled Push
5x5 Chain Push ups
Sled Push
5x5 Barbell Press
Sled Push
5x5 Barbell Row
Sled Push

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

5/24/19

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.. 

5/23/19

Happy Birthday to our CEO Susie!! 49 Birthday Burpees!! She is the person behind the scenes that makes everything go.. The boys and I would be lost without her.  We are supremely blessed.

Warmup with joint mobility, dynamic movement, and foam roller.

49 Burpees

5 rounds

10 tuck jumps
20 Push ups 
30 Hip lifts 15L/15R
40 Air Squats
50 Flutter Kicks

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

5/22/19

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

Star jumps
BB High knees
BB Spins
BB Snap Downs
Full sit up

Arm Throw 

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