Day 3 of Dynamics

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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.

87 thoughts on “Day 3 of Dynamics”

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