11/30/2022

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the best bang for your buck exercises there is, in my opinion.  It is a full body movement.  It combines strength, technique, and conditioning.  Long cycle clean and jerks.  We are going to do them in a 2-4-6-8 format with just one kettlebell.  Use the appropriate kettlebell.   Remember, you are going to 100 reps per arm.

Single kettlebell

2-4-6-8 reps L/R arm
5 sets

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

11/29/2022

armup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the airdyne bike with a vengeance.  If you don't have access to a bike, you can do body weight ladder climbers or high knees instead.  Go as hard as you can.  Build up that third period stamina.  Also, develop mental toughness..

7 rounds

Airdyne sprint 45 seconds
20 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats

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

11/28/2022

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


Squats
Push-ups 
Split Jumps  
Sit-Outs 
Crunches
Squat Thrusts 

Extra : Row, Run, or Bike for meters, miles or time..  

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

11/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an endurance training session.  I set a 45 minute time limit between 22-24 SPM and tried to stay between 2:06-2:08 SPM on my rowing machine.  It was a great full body power / endurance session.   You can run, ride a bike, hit a LCCJ session, snatch session, bodyweight circuit, or whatever you choose.  Just make sure that you set a good pace for an extended no rest training session.

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

11/26/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  Gonna be a chilly one today.. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

11/25/2022

Morning Yoga with Adriene.. 

https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s

Namaste.. El Rey and Manny always.. 

11/24/2022

Happy Thanksgiving!!! Today we work, and then we feast!! 2022 has been a very tough year, but there are still plenty of things to be grateful for in my life.  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 100s session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


100
Single Clean and Jerks 

100
BB Snap Downs

100 
BB Reverse Lunge

100 
Single Arm Swings 

100
BB Spins 

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