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.

Recovery Week July 19th Thru July 22nd 2011

After Monday of this week I allowed myself some time for recovery to allow my body to 'reboot' and refresh. During this time, I still remain active but just no over exerting resistance or cardio exercises. The body needs time off to get heal and get stronger. This recovery period began after Monday's short intense workout. Listed below is the log for this week.

Monday

Location: Howard HS Track & Football field

Warm-up:

TRX assisted dynamic warm-up

1 Football Field Suicide (25yd, 50yd, 75yd, & 100yd semi-sprint)

TRX Circuit 2x

1 x 40 Windmill Lunge (20 each side)

1 x 100 Jump Rope

1 x 10 Pikes

1 x 100 Jump Rope

1 x 10 Oblique crunch

1 x 100 Jump Rope

1 x 20 Single Leg Burpbee (10 each side)

1 x 100 Jump Rope

1 x 15 Clutch Curl

1 x 100 Jump Rope

Hill Sprint 25 yd

1 x 10 up & down

2 x 100 Jump Rope

TRX Stretch

1 x 6 up & down

1 x 100 Jump Rope

TRX Stretch

1 x 4 up & down

2 x 100 Jump Rope

Cool Down

TRX Static Stretch

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Tues July 19th (RECOVERY)

Location: National Mall Washington, DC

Walk 20 mins

Static Stretch

Power Walk 20 mins

Static Stretch

Walk 20 mins

Static Stretch

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Wed July 20th (RECOVERY)

AM Location: Capitol View Fitness Studio, SW Washington DC

20 minutes for TRX assisted dynamic drills & flexibility training

PM Location: Howard HS Track, Columbia Md

1 hour Walk and Dynamic drills

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Thursday July 21st

Location: Howard HS Track. Columbia Md

60 mins of flexibility training and walking.

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

4th of July Weekend Workouts

Even though I said I would reward myself over the 4th of July weekend celebration, that did not excuse me from my work-horse weekend workouts

All workouts this weekend took place a the lovely Salem Commons. Saturday was tire throwing day and this usually catches quite a curious crowd. On Saturday there were a lot of tourist and I was asked five times was I a boxer. I am often ask if I'm a boxer or UFC fighter but 5 times was the most in one day. Another ask was I getting ready for NFL season in Sept. I had to laugh my ass off at that one because if they look closely at the grey hair slightly underneath my bandanna they would see I was old enough to be most of those NFL players' father.Not to mention at 5' 7" I don't see NFL on me unless my name is Darrell Greene. But I guess they are thinking what other kind of nut would be throwing a tire 150 meter across a field. The work ethic is just hard coded in my DNA that's all. Anyway, here are my workouts for Saturday, Sunday, & Monday Fourth of July Weekend 2011.

Saturday July 2nd, 2011

Warm-up:

5 x 100 jump rope reps

Dynamic stretching upper/lower body

The following circuit completed 4x

Bar Work

20 pull-ups

10 inverted tucks

10-15 knee up kick outs

2x 100 jump rope

TRX

1 x 10 Y-T combo rows

1 x 10 Bicep curls

1 x 10 Tricep extensions

1 x 10 Superman planks

Agility Ladder Drills (34 ft up & back total 68ft) This is distance is a real challenge

Icky shuffle

In-Out double leg slalom

Lateral Shuffle

300 yard over head tire throw (for circuit 1)

300 yard tire power clean (for circuit 2)

300 yd over head/power clean combo (for circuits 3 & 4)

1 x 20 Overhead tire squat jack push press

Cool Down:

5 x 100 jump rope

Static stretch

Sunday July 3rd, 2011

Warm-up

5 x 100 jump rope

TRX lunges

TRX sprinter starts

TRX lateral lunges

Hamstring kicks

High knees

Mummy kicks

Walking quad stretch

Hamstring stretch

Agility ladder drills (34 ft up and down 3 exercises same from Sat.)

Sprint workout

4 150m sprints

6 60m sprints

6 40m sprints

Agility ladder drills performed after every 2 sprints

TRX balanced lunge 20 each side

TRX split squats 10 each side

Cool down

5 x 100 jump rope

static stretch

Monday July 4th, 2011

AFS -TRX/Calisthenics Circuit

Warm-up (the usual for me)

5 x 100 jump rope

Dynamic stretching

Circuit 3x:

20 pull-ups

10 inverted tucks

10 knee raise kick-outs

1 x 100 jump rope

1 x 10 TRX chest press

1 x 10 TRX suspended deep fly

1 x 20 suspended one-leg push-ups

2 x 100 jump rope

Cool Down:

TRX assisted static stretching

TRX Essentials: Strength

Great High Intense Cardio Workout by Kathy Hozen Prohoroff

This is a great and highly intense cardio workout posted by one of my on-line friends Kathy Prohoroff. Kathy has other great workouts that can be viewed on her website and Youtube channels.

http://www.spazzykay.blogspot.com/
http://www.youtube.com/spazzykay2u

Check out her intense workout here:

I Burned Well Over 900 Calories With This Awesome Workout

Please note this workout is intended for those who have already achieved better than average level of fitness. This is a workout I used this morning while monitoring my heart rate and caloric expenditure. If you are new to fitness  and still wanted to give this a try I would recommend cutting the jump rope reps in half or leave it out all together until you have built the level of fitness requires by this non-stop workout. Jumping rope while an excellent for of cardio, it requires a great deal of stamina and good knees. But with time and practice you eventually build up your jump roping skills to more advance levels


Warm-up
Jump Rope routine
100 reps mummy kicks with jump-rope
20 torso rotations left to right (like a boxer)
100 reps high knee jump ropes
20 torso rotations
100 reps butt kicks with jump rope
20 torso rotations
200 regular jump ropes
Light upper body and lower body stretching

Circuit 1 (3 times rest 1-2 min between circuits)
Seated seated hammer curls to failure
TRX curls 10-12 reps
200 reps Jump Rope

Circuit 2 (3 times)
Atomic push-ups (TRX) 10-15 reps
100 reps jump rope
One legged squats 10 reps each leg with TRX
100 reps jump rope
Dumbbell Military Press 8-10 reps
100 reps jump rope

Circuit 3 (3 times)
Sprinter stance with TRX 20 times each leg
100 reps jump rope
Hand stand push-ups using TRX 10-15 reps
100 reps jump rope

Cool Down
100 slow paced reps of jump rope
30 slow torso rotations
100 slow paced jump rope reps
Static stretching of both upper and lower body.