5/1/2020

oga with David... Hip opener..

https://www.youtube.com/watch?v=PojgMEUIy-4

Namaste.. El Rey always.. 

4/30/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

4/29/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell session.  Lots of kettlebell snatches.. Throw in a couple of other movements to keep things interesting and get after it.

Set 1

5L / 5R Snatches for 3 minutes (moderate weight)

Set 2

5 Rounds

3L / 3R Kneeling One Arm Snatch https://www.youtube.com/watch?v=QaRvGbIutrw
5 SEAL Push-ups
5 Sit-ups
5 Jump Squats

Set 3

3 Minutes

Dead Snatch, Jerk, Front Squat Flow

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

4/28/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

4/27/2020

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this if you have access to a rowing machine, outside, or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run or Row 200m
25 Jumping Jacks
20 Curtsy Lunges
15 Abs (you choose the movements)
10 Push-ups (change the variations) 
5 Squat Thrusts

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

4/26/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate some animal movements with some kettlebell movements for a fun and different training session.  This will be a full body session that will push our strength and muscular endurance.  It will also help with mobility and flexibility.

5 Rounds

Single Arm Kettlebell Movements / Animal Movement Combos

10 Clean and Jerk L/R   / 10 yd Bear Crawl
10 Goblet Squat / 10 yd Duck Walk
10 Hand to Hand Swing / 10 yd Bunny Hop
10 Dead Clean and Reverse Rack Lunge / 10 yd Alligator walks

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

4/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell training session.  You'll need a set of kettlebells.  If they are different weights, then you can do offsetting weight sets or you can use dumbbells.  It is a great multi round full session body session.

Row, Bike, or Run (Distance is your call)

Round 1
EMOM

10 minutes

Even : 10 Snatch 5L/5R
Odd : 5 Burpees  + 8 Figure 8 / Static Hold

Round 2
AMRAP

10 Minutes

5 SCDL
5 Double Clean and Jerk
5 Double Front Squat
25 yd Farmer's Carry
5 Pull-ups

Row, Bike or Run (Distance is your call)

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