Dynamic 5’s


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.  

  1.  Dynamic 5's (D 5's) Lateral Raise / D 5's Front Raise – 8 or 10lb dumbbells
  2.  D 5's Tricep Kickbacks / D 5's Skull Crushers – 10lb dumbbells
  3.  D 5's Curls / D 5's Bent Flys – 15lb dumbbells
  4.  D 5's Bench / D 5's Shoulder Press – 25lb dumbbells
  5.  Squats / Rows – 60lb sandbag
  6.  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/1008853053/posts/10219647603113153/?d=n
  • Great work men, as always an honor!