Today it was just the 2 of us along with Michael and a guy and a girl (Chantel) who is training to become instructors. I met Kong an old friend of mine who owns a bodyshop and car wash on Cheshire Bridge
Began with warm up of 400 meter jog and THLBCTI. I could not remember the order so Michael punished us with 5 burpees twice.
This is what we learned today:
- GHD Sit Ups
- Hip Extensions / Back Extensions
- Med Ball Cleans
- Hang Power Clean
- Hang Squat Clean
Then talked about nutritional programs
- The Zone
- Paleo – highly recommended and has the most results
WOD: TABADA (20secs / 10secs rest) 4 Rounds
- Medicine Ball Clean – 18, 5, 3, 4
- Push Press – 6, 10, 9, 8
- Box Jumps – 5, 4, 4, 4
- Ab Mat – 3, 7, 7, 11
I was a little tired because I played Basketball from 11:00 to 12:30 in the hood at Bally’s. 3 Games – won 2. Soreness was starting to kick in and my knee is holding up nicely. I just have to wear a small brace.
I weighed myself and have dropped weight (223.5lbs.) from dieting and obviously this new routine.