8/31/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a explosive strength workout.  We will throw a bit of conditioning in too.. Always gotta improve your cardio.. Everyone's favorite, rope climbs, sledge hammer smashes and kettlebells.  Throw those three elements together, and you have a kick ass training session.


6 Rounds

Take rest as needed in between rounds

5 heavy snatch L
5 heavy snatch R
5 heavy lunge L
5 heavy lunge R
5 clap push ups
5 heavy row L
5 heavy row R
1 rope climb

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

8/30/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a farmer's walk circuit from Pavel Krotov.  1 minute intervals. 20 seconds carry / 20 seconds double kettlebell movements / 20 second rest.  Should be a good go.. 

3 Rounds

20 seconds Carry / 20 seconds Work set / 20 seconds Rest 

Farmer's walk / SCDL

Rack walk / Bent Over Row

OH Carry / Double Clean

Farmer's walk / Front Squat

Rack walk / Double Jerk  

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

8/29/2022

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..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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

8/28/2022

Warm up with joint mobility and dynamic movement.  Going to do some HIIT today using the tabata protocol.  8 sets of 20 seconds work and 10 seconds rest.  Make sure that you are going all out for the 20 seconds.  Giving 100%. 


20 on 10 off 8 sets per exercise

Ropes
Burpees
Step ups
Squats
Medicine ball jump shots
Ab wheel

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

8/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session.  10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R..  Full body go.. Enjoy

1 to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R

1 Windmill L/R
1 sit-out 
2 OH Kettlebell Squats L/R
2 sit-out 
3 2 Hand Swings
3 sit-out  
4 Kettlebell Halos L/R
4 sit-out 
5 Clap Push-ups
5 sit-out 
6 Cleans L/R
6 sit-out 
7 Sumo / Upright Row
7 sit-out 
8 Hi-Pulls L/R
8 sit-out 
9 Kettlebell Sit-ups
9 sit-out 
10 Snatch L/R
10 sit-out

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

8/26/2022

Yoga with Adriene... Concentration and Mental Focus..

https://www.youtube.com/watch?v=xe3D7vKvtok

Namaste... El Rey and Manny always.. 

8/25/2022

Simple training session today.  Row, ride or run a specific distance as quickly and efficiently as possible.  I have chosen to row 10,000 meters.  If you don't have access to a rower.. Hit the pavement or a bike.  10,ooo meters is roughly 6.2 miles.  Get after it.. 

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