My Wed & Thursday Workout Log

After taking 2 days to recover from this past weekends grueling, workouts it was time to get back to business. During my recovery days, I do light drills with my clients and lots of stretching and flexibility, core work, and good old fashion walking. Wed & Thursday are usually 2 a day workouts. Short intense workouts usually 30 to 60 minutes. In the mornings I am either at the Capitol View fitness studio in SW DC or Bally's near 20th & L Street in NW DC. In the late afternoon I usually will either hit the track at Howard HS or the local playground for some bar work & TRX. If I miss one of these workouts I usually make it up on a Friday (usually another rest day) at either Bally's NYC at 19th & 6th ave or Bally's Downtown Crossing in Boston. This week I kinda made up my own 'Metabolic Finisher' inspired by a fitness buddy of mine Mike Whitfield a certified Turbulence Trainer. 'Metabolic Finishers', another form of interval training, are exercises performed at the END of your workout session design to ignite your metabolism, torching fat. Also, I came up with a stability circuit inspired by another fitness buddy Kris Buxenbaum whose got this sickest stability exercises in his arsenal.

Thursday July 14, 2011

Morning Workout 6:30am

Capitol View Fitness Studio

Warm-up:

Dynamic Stretching

AFS Stability Ball Circuit (Inspired by Kris Buxenbaum of Strivers Fitness, Harlem, NY):

Circuit performed 3x

1 x 40 single leg push-ups (20 each leg)

1 x 20 kneeling single arm DB press (light load 10 each arm)

1 x 60 secs standing ball balance (working my way up to the squat see Kris's video below)

VIDEO Courtesy of Strivers Fitness, LLC New York, NY visit them at:

http://striversfitness.com

1 x 10 DB torso twist

20 x 10 single leg supine bridge (10 each leg)

Metabolic Finisher (Inspired by Mike Whitfield of Crank Training):

40 lb DB squat thrust push-up

8 reps 40 sec rest

7 reps 40 sec rest

6 reps 40 sec rest

5 resp 40 sec rest

8 reps 40 sec rest

8 reps 40 sec rest

6 reps 40 sec rest

7 reps 40 sec rest

I WAS COMPLETLY WHIPPED AFTER THIS

Cool Down:

Static Stretching

Deep Breathing

Evening Workout 5pm

Howard HS Track Columbia, Md

Warm-up

Jumping Jacks

Squats

Lunges

Agility Ladder Drills (34ft up & back 68ft total) 4x:

In-Outs

Icky shuffle

Lateral Shuffle

High Knees

Fast Sprint

Mummy Kicks

6 100m sprints (focused on form and stride)

2 Football field suicides bare foot. (This is an ULTIMATE ASS KICKER)

Sprint 25 yds from goal line and back

Sprint 50 yds from goal line and back

Sprint 75 yds from goal line and back

Sprint 100 yds from goal line and back

***These are tricky because you need to pace yourself. A moderate sprint pace. If you try to gunnit you WILL pass out unless you are an elite 400m sprinter. Just faster than a fast jog will do the trick. And doing it barefoot is better.

Cool downed with one last agility ladder drill and static stretching.

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Wednesday July 13, 2011

Location: Capitol View Fitness Studio, SW DC

Morning Workout 6:30am

Warm-up:

5 x 100 jump rope followed by light body weight cardio and calisthenics.

TRX dynamic stretching

AFS Shoulder, Bicep, Tricep Circuit (repeat 3x):

1 x 10 TRX handstand push-ups

1 x 10 TRX single armed row

1 x 10 Front cable raise (each arm)

2 x 100 jump rope

DB bicep curls to failure

DB hammer curls to failure

TRX single armed curls to failure

2 x 100 jump rope

Tricep extension drop set to failure 3 resistances

TRX single armed tricep extension to failure

1 x 100 jump rope (forget that 2 x100 my arms are done...LOL)

Cool Down

3 x 100 jump rope

Static stretching

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Evening Workout

Location: Staybridge Suites Fitness Studio, Columbia, Md (Track workout got rained out)

Warm-up:

Lateral lunges

Light dynamic stretching

Cable Machine Workout:

3 x 20 abdominal crunch

3 x 20 calf raises

2 x 12 hip abduction

2 x 100 physio ball crunch

Cool down

Deep breathing exercises

Static stretching

PLEASE VISIT THESE SITES

Mike Whitfield at http://cranktraining.com/

Kris Buxenbaum at http://striversfitness.com