6 guys appeared in the cool am for a dynamic 5 workout.
Warmorama:
SSH x 30 IC, WM x 15 IC, CP x 15 IC, IST x 15 IC, TS x 15 IC, Merkins x 10 IC, Run around parking lot x 2.
The Thang:
Dynamic 5's for 4 out of the 6 stations. This is where you do hold an exercise in isometric contraction in one arm while doing 5 reps, then hold the other arm in isometric contraction while doing 5 reps with other arm, no rest, then 4 as stated before, 3, 2, and 1. Finish with 5 reps in each arm at the same time.
- Dynamic 5's (D 5's) Lateral Raise / D 5's Front Raise – 8 or 10lb dumbbells
- D 5's Tricep Kickbacks / D 5's Skull Crushers – 10lb dumbbells
- D 5's Curls / D 5's Bent Flys – 15lb dumbbells
- D 5's Bench / D 5's Shoulder Press – 25lb dumbbells
- Squats / Rows – 60lb sandbag
- Step Ups / Bag from ground to shoulder – 40lb sandbag
Pax did 3 rounds of the above. 10 reps at stations 5 and 6.
Moleskin:
- Schwinn got registered at the F3 website!!! He is no longer a FNG!
- Palmetto 200 MIL team coming together. We still have one spot available! We need a driver too. Contact Mojito if you would like to join us. Looking forward to it!!
- 911 joined us for the COT, great seeing you brother!
- Dynamic 5's turned out to be a hit, time under tension with the isometric contractions during the exercises begins to burn! There will be some cut up men coming out of Muscle Beach!
- Here's a link to watch some background info about the D 5's, ps://www.facebook.com/10088
53053/posts/10219647603113153/ ?d=n - Great work men, as always an honor!