Weekend Workouts for July 23rd and July 24th

Well I could not have picked a better week for recovery as the heat wave crippled the entire Northeast corridor with triple digit temps. Saturday was still pretty dang hot but I usually welcome the challenge that mother nature presents but I respect the elements. Plenty of water and G2 and workouts within reason. Recently I have made my mark in the Salem, Ma area and become somewhat of a neighborhood celebrity. As soon as I stepped off thet rain on Friday evening at the Salem depot I began walking thru town. As I am walking home, I see people pointing and overhear them saying 'look there's that extreme workout dude from the Commons'. One guy walks up to me and asks me 'where your tire?' referring to my infamous tire throwing workouts. During Sunday's workout, a lady walks up to me and tells me how she and her 2 sons love coming to the commons to watch me workout. It's really kind of overwhelming at times and very flattering when people ask if I'm a professional athlete. Even had a kid ask me if I was a super hero, talk about motivation wow. Now I'm expected to put on this show every weekend. So I wowed them with an explosive jump rope routine and some bar work (mind you my bar work is nothing spectacular). Anyway here are my workouts for the weekend.

SATURDAY, July 23rd

Location: Salem Commons

Warm-up:

5 x 100 Jump Rope

Dynamic Stretching w/Universal Strength Apparatus (USA)

Workout Upper Body/Cardio Circuit 3x:

1 x 100 Weighted Jump Rope

1 x 100 Speed Rope

USA Suspended Push-up/Fly Combo 3:1 5x

USA Arm Blasters 10 reps each side

1 x 100 Weighted Jump Rope

1 x 100 Speed Rope

USA Single Arm Curls 10 reps each side

USA Single Arm Tricep Ext 10 reps each side

1 x 100 Weighted Jump Rope

1 x 100 Speed Rope

USA Single Leg Suspended Atomic Push-up 10 reps each side

USA Suspended Dip to failure

Sprint/ Lower Body Workout 3x:

TRX Lateral Lunge 20 reps

TRX Sprinter Stance 10 reps each side

TRX Jump Squats 20 reps

TRX Lower Body Stretch

5 x 75m Sprints

Jump Rope:

1 x 100 Speed Rope

1 x 100 Heavy Rope

1 x 100 Speed Rope

1 x 100 Heavy Rope

1 x 100 Speed Rope

Cool Down:

TRX Assisted Static Stretching (AND LOTS OF IT).

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Sunday July 24th

Location: Salem Commons

Warm-up:

5 x 100 light jump rope

TRX assisted stretching

Circuit 4x:

1 x 20 Pull-ups

1 x 10 TRX Handstand Push-ups

1 x 10 TRX Single Arm Row (10 each side)

1 x 100 Jump Rope

1 x 100 TRX Y-Rows

1 x 10 TRX Superman Planks

1 x 100 TRX T-Rows

1 x 100 Jump Rope

TRX Stretch

Jump Rope/Bar Work 3x:

3 x 100 Jump Rope (Ali Shuffle, criss-cross, double unders, wide side steps, single leg criss-cross, body twists, just a variety of everything)

1 x 10 inverted split leg tuck

1 x10 inverted suspended crunch/tuck

1 x10 suspended kick-out/crunch

At the end of the circuit I just kept jump roping didn't even keep count and eventually did my cool down stretch. I felt so alive, happy, and energized. AMAZING what happens when you allow your body to recover completely. You just come back harder and stronger. I could have gone on much longer but I had to stop and get myself ready to head down to DC. Rest day set for the following Monday.

Workout Log For Saturday July 9, 2011

Today I had a big sprint day planned. Unfortunately the field condition from the over night storm in the Boston North Shore area did not make sprints a wise option. So I had to tweek the workout by adding more jump roping. Also, a Facebook friend and Certified Turbulence Trainer, Mike Whitfield, had some very interesting 'metabolic finishers' posted on his website to add to one's workout so I chose the Bur-pee/Chin-up 'metabolic finisher'. But I had to tweek this as well because of the sprints I had to omit. So instead of counting down from 8 to 7 to 6 and so on I just kept going when I got down to 5 and started from 8 and cut the rest from 40secs to 30secs. I also want to get the chin-up count closer to 100 which is the minimum I do during a workout session that includes them. I'm sure with the sprints in the program I would have not needed to tweek it, especially with those 'puke inducing' bur-pees added in there. I will attempt to get the sprints in tomorow with tire throwing. But anyway here is the workout I performed today.

Location: Salem Commons, Salem, Ma.

Warm-up

7 x 100 Jump Rope

AFS-TRX Resistance/Jump Rope 3x:

1 x 10 Hand Stand Push-ups

2 x 100 Jump Rope

1 x 20 Jump Squats

1 x 10 Single Leg Atomic Push-ups

2 x 100 Jump Rope

1 x 10 Superman Planks

1 x 10 Single Arm Bicep curls per arm

2 x 100 Jump Rope

1 x 30 Alternating Jumping Lunge (this REALLY get the heart rate up)

Added Bonus

4 x 100 Jump Rope

Metabolic Finisher courtesy of Mike Whitfield of Crank Training

Burpee/Chin-up

Countdown From 8 40 secs rest

Check out Mike's website for more details:

http://cranktraining.com/

Cool Down Stretch

Some core & flexibility training this evening.

P.S. Oh and to my other Facebook buddy over at Shrivers Fitness Kris Buxenbaum, whose stability & flexibility training is some of the BEST I've seen, I nailed the standing balance on the physio ball today.