11/30/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a double kettlebell flow / bodyweight session.  We will work through each movement on its own, and then put them all together for multiple reps.  Should be a great full body training session.

Go through each movement for 1 Round of  30/10.  

Then put them all together for 5 - 3 minute sets (one rep flows into the next) Swing/Snatch/Thruster/Push-up/Squat Thrust/Split Jump Flow.. 30 seconds rest in between sets.. 

30 seconds on / 10 seconds off

Double Kettlebell Swing
Double Kettlebell Snatch
Double Kettlebell Thruster
Any Push Up Variation you like
Squat Thrust / Split Jump Combo

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

11/29/19

Yoga.. Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

11/28/19

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell team session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


100
Single Clean and Jerks /
BB Snap Downs

100
Single Arm Row /
BB Hi-Pull 

100 
Reverse Lunge/ 
BB Front Squats

100 
Single Arm Swings /
BB Spins

21
BB Burpees

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

11/27/19

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Now that the weather is changing, spend a little more time warming up to heat up your engine.  Wrestling season is coming..

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers 
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

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

11/26/19

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a 5 part EMOM training session.  We will go through it 5 times for a total of 25 minutes.  We will incorporate Bodyweight, Bulgarian Bags, and Kettlebells.  So grease up the joints and lets get after it!!

EMOM for 5 Rounds

Minute 1 = 20 Sit-Outs

Minute 2 = 20 Hi-Pulls

Minute 3 = 25 BW Jump Squats

Minute 4 = 20 BB Spins

Minute 5 = 10 Double Snatch 

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

11/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some TGUs in circuit form.  Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast.  I love the Turkish Get Up because it incorporates every part of your body as well as your mind.  You've gotta concentrate.  Enjoy..

10 rounds

2 TGUs L
2 TGUs R
5 pull ups
50 jump ropes
30 second Airdyne bike sprint or 25 yard sprint

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

11/24/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement, tabata style training session.  Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence.  Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it.. 

8 Rounds of 30 seconds on / 10 seconds off 

Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R

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