FIST 1st and 10

2/5/12

Today it is 1st and 10 on our own goal line.  We have to make our way down the whole field in 10 yard increments.  Along the way we will clean, snatch, jerk, and squat as they move the chains.  Once we reach the end zone and score, we will turn and go again.

100 yds rest.. repeat

10 yards of double kettlebell walking lunge
5 clean and jerk
5 double snatch
5 front squat
5 burpees

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

2/4/12

Warm up with joint mobility and dynamic movement.  We are going to perform a simple circuit today.  25 seconds on 5 seconds to switch.  It is really going to work the entire body.  Also, HIIT is a great way to improve your endurance and strength.  So, here we go.

10 rounds

25 on / 5 off

Ab wheel
Seal push up/regular push up/modified push up
Suit case dead lift
Double thruster
Chest to bar

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

2/3/12

Warm up today with joint mobility and dynamic movement.  5x5s today with body weight.  Very lo-tech but challenging.  So really warm up those shoulders and hamstrings...

20 minutes amrap

5 burpee broad jumps
5 back extensions with 45lb plate or use a kettlebell of your choice
5 box jumps
5 pull ups
5 dips

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

Proven4 Partner Will Witherspoon Studies Economics in Off-Season

Proven4 Partner Will Witherspoon Studies Economics in Off-Season

2/2/12

Groundhog day!! Hopefully spring is around the corner.  Today we are going to be using the body bag to do Body bag / body weight combos.  5 body weight exercises and 5 body bag exercises.  Mentally as well as physically challenging.  The BBB was recently featured on a segment of Martha Stewart's show.  So what we have known for years, is going mainstream.  Have some fun and get after it..

Up and down..

50 spins (25L/25R)
10 feet to hands
40 lunges (20L/20R)
20 push ups
30 snap downs
30 mountain climbers
20 hi pulls
40 crunches
10 donut swings
50 jumping jacks

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

2/1/12

Warm up with joint mobility and dynamic movement.. Today stretch it out with yoga.. 3 hard days in a row of high intensity training, slow it down and restore your body..

Namaste..                                                                                      El Rey always..