We had a little bit of a late start this morning. Last night was Charlie McGinnis' birthday and everyone stayed a little late at the dojo last night.
I've been on a little bit of a kick lately, doing 10 station workouts. Rachel Cosgrove designed a program for the actors in Spartacus: Blood and Sand (It's kind of like 300 -the actors are extremely fit). Their program is a circuit of 10 exercises performed for 1:00, with :15 between them.
We're working our way up. Our first round was :30 on / :15 off, second was :40 on / :20 off, and back to :30 / :15 for the third.
Here is our workout from this morning:
Dynamic Stretching 5 minutes
1. DB Squat + Overhead Press
2. KB Swings
3. Cleans (1KB, 2 Hands)
4. DB Chest Fly*
5. Push Ups
6. Crab Walks (forward and backward)
7. Duck Under (like your ducking under a low door and stepping sideways)
8. DB Bent Over Row
9. DB Straight Leg Sit Ups (holding the weights up towards the ceiling)
10. Boxer Shuffles/Split Jumps (advanced)
*Many people do push ups as a shrug/head banger type movement. Flys serve as a way to activate the muscles of the chest and shoulders before going into push ups.
Keep moving forward,
Charlie
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