Wednesday “Go Hard” Workout


Got off from work early and you know what time it is. Time to put in some work at the gym. I had a pretty rough day at work so I had some pent up energy to burn off.  So I was going pretty hard in the gym with no remorse for my body. So I decided to do both the Kettle bell workout with the running and the Treadmill condition one after the other. I had a lot of angry to get out.

 

8 rounds                                                                                       40 mins
1/4 mile run
Kettle bell clean and Jerk x 5 each arm
Alternating Kettle bell swings x 10
Single arm Bent over row x 8 each arm
Spiderman Push ups x 10

Treadmill                                                                                     30 mins
Work 1 min @ 11mph
Rest  1 min @ 3.5 mph

Stationary Bike                                                                       20 mins
2 mins rest
2 min Tabata protocol

Lifting 
Power Cleans     2 x warm         3 x 3 heavy
Single leg Pistol squats             4 x 6 each leg
Pull ups( over hand grip)        4 x 8
Anti Rotation T bar                   4 x 12

and that is all

 

Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

Words of Wisdom


One of the more popular axioms of the samurai reminded them to treat great things casually  and small things seriously- – as if their life depended on these details. Musashi emphasized that paying attention to small details was one of the most critical aspects of winning any battle, or succeeding in any enterprise – – Samurai Strategies. 

Now when I read that quote today it really stuck with me this morning. It wasn’t the first time that I have heard the quote but It was good to read it again. Always pay attention to the details. Remember it is not about what you do it is how you do it. Doing assignments, sticking to diets, or just following instructions it is very important to that all the little things are aligned.  Like in the quote above not paying attention to the details can make a huge difference between success and failure.  I remember when I first began playing college basketball our coach used to hand us scouting reports on the opposing teams players giving us a breakdown. My first year I did not read or I would skim through the notes.  Cause of that I would get beat by a player or wouldn’t know who the shooters were on the other team. It probably contributed to why I got less and less playing time as that year went on. After that year I learned to pay more attention to detail with the scouting reports. From then on I became a better defender because I knew people’s tendencies and new how to counter and take away what they wanted to do. I had to learn the lesson the hard way. Hope fully some people reading this post can learn something from my mistake.

Tuesday ” still with the flu” Workout


Tuesday was a light day consisting of shooting the basketball going through basketball drills some days I like to mix it up and not do the same thing day in and day out.  So after playing a little basketball I went on to do some major stretching and foam rolling.  It is very important to keep your muscles and tendons limber. Unfortunately I haven’t found and article supporting that being flexible  decreases your chances of injury. but I am still early in my reading and research.

Aerobic work
Basketball shooting  drills                                                 15 mins
Eliptical                                                                                     20 mins
Tabata
20 secs( work)
10 secs ( rest)

Stretching and Foam rolling                                      20 mins

Steam Room                                                                              10 mins
( break up mucus from the cold)

Total time                                                                                  65 mins

Welcome to SmithFitness


This is my first post my name is Desmond Smith I am Health Fitness Specialist  I love everything about health and Fitness and I want to share my passion for Health and Fitness with everyone else I was a former basketball player I played for the Panama National team and I played for the Reno Big Horns in the NBA Development League.  This Blog is here to help those get new information about new trends in the Health and Fitness industry.