11/30/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

11/29/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight circuit with a 20 minute time limit AMRAP style training session.  Multiple exercises to keep it from being too repetitive.  Set your timer and get after it.

20 minutes AMRAP 

• 10 Push-ups
• 5 Chin-ups
• 20 Walking Lunges 10L/10R
• 10 Squats
• 10 Burpees
• 10 Sit-ups
• 5 Pull-ups
• 20 Sit-outs 10L/10R
• 10 Dips

2 - 3 minute periods of Jump Rope

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

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..