11/28/2023

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, sit outs and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...

5 rounds of LCC&J 

Rep range 3-5-7 (L/R arm)
single kettlebell : 3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / sit outs 

3-5 reps (try and increase weight after each set)
8 sit outs 

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

11/27/2023

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 20 minute go with as many rounds as possible.  I like these because you really can push yourself.  Just you against the clock.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.

20 minutes AMRAP

250m row
10 Reverse lunges
5 Pull ups (use assistance if needed)
10 SCDL 
10 Fitball smashes 

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

11/26/2023

Yes.. Everybody needs a rest day.. Don't remember the last day off we took, so it must be time.. Enjoy..  Back at it tomorrow.. :-)

Have a great day..  El Rey and Manny always.. 

11/25/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and kettlebell session.  Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio.  Get warmed up and get after it. 3 Rounds = 22.5 minutes..


3 Rounds

30 seconds on / 15 seconds off

Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row 

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

11/24/2023

Morning Yoga with Adriene.. 

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

Namaste.. El Rey and Manny always.. 

11/23/2023

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..

11/22/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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