10/31/19

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings 
Arms throw
Upright rows
BB burpees

It may not look like much, but this will put it on you...

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

10/30/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bags and bells for full body strength and conditioning circuit.  3-5 Rounds to get a good sweat and get the heart pumping.  So get after it!!

3-5 Rounds

20 BB Spins 10L/10R
25 yard KB Farmer's Carry
5 Burpees

10 Double KB Thruster
25 yard KB Farmer's Carry (Racked)
5 Burpees

20 BB Snapdowns 
25 yard KB Farmer's Carry (Overhead)
5 Burpees

10 Double KB Swings
25 yard Farmer's Carry
5 Burpees 

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

10/29/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to go up and down the ladder.  Choose a series of movements and begin with 1 rep of each and work to 10 reps of each and then back down to 1.  Take rest as needed, but try and power through the whole set.  This is a great strength and conditioning combination.

Ladders

1 to 10
10 to 1

suit case deadlift (moderate weight)
bent over row
push up
double jerks (moderate weight)
squat thrust

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

10/28/19

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a walking lunge 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
10 double kettlebell walking lunge steps (rack position) 
agility ladder
50 jump rope skips

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

10/27/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bags, bodyweight, and bells for an EMOTM training session.  Multiple movements from head to toe get a fun full body session.  Set your timer and get after it!!  The harder you work, the more rest you get! ;-)

EMOTM for 5 Rounds

Minute 1 : 20 BB Spins
                    5 Jump Squats

Minute 2 : 10 KB Bent Over Row / Clean Combo (5L/5R)

Minute 3 : 10 Shoulder Tap Push-ups
                     6 Split Jumps

Minute 4 : 5 Hi-pull / Catch / Goblet Squat
                    6 Sit-outs

Minute 5 : 20 BB Arm Throw 

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

10/26/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight / kettlebell training session.  5 exercises of 10 reps of each bodyweight movement followed by a timed set of a kettlebell movement. Should be some fun. Good way to get the blood pumping and the sweat flowing.  So for example, go through the bodyweight circuit, and then 90 seconds of swings. Round 2 would be the same bodyweight circuit followed by 90 seconds of hi-pulls, and so on for 5 sets..

5 Rounds

Push-ups
Table Top Toe Grabs
Squats
Buzz Saw Planks
Burpees

45 seconds R (Swing, Hi-pull, Snatch, Clean & Jerk, Front Squat)
45 seconds L (Swing, Hi-pull, Snatch, Clean & Jerk, Front Squat)

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

10/25/19

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..