Ultimate Conditioning and Death Drill!

Posted: March 6, 2010 in Circuit Training, Core, Exercise, High Intensity
Tags: , , , , ,

Wicked post title huh?This is the JONESERCISE workout for 3/1/2010.

Randy came up with an interesting circuit title and we ran with it. So two devestating conditioning drills are included today. Very, very tough.

Music by ZZ Top http://www.zztop.com/ as far as the T-shirt goes…it says “Trophy Husband”…yep it does.

Warm Up: Inchworms and Long Lunges. Both for 25 yards.

DEATH DRILL 1: My version of a DEATH DRILL…There is a post from February (https://jonesercise.wordpress.com/2010/02/25/freaky-conditioning/) that includes the DB drill we call Ultimates. DEATH DRILL 1 is basically making the Ultimates more Ultimate! Not for the squeamish! Hence the name. There are 10 movements with dumbbells. The 10 movements is 1 “rep”. You do 10 “reps”. We ended up doing 2 cycles of this. The movements are:

1. Lunges

2. Squat

3. Sprawl

4. Push up

5. DB Row

6. Jump

7. Curl

8. Side Lateral

9. Overhead Press

10. Stiff legged Deadlift

DEATH DRILL 2: This is Randy’s version of a DEATH DRILL. Very tough as well. There are 4 movements will equal 1 set. We did 3 sets. The movements are:

1. Sled Push for 25 yards

2. 25 Push Ups

3. Dumbbell Carry for 25 yards

4. Box jumps for 10 reps

Next: We still had some time on the clock so we did some isometric squat holds. First position was just about an inch above rock bottom. Second position was a quarter squat position and lastly parallel. All positions were held for one minute.

Core: Just a simple progression…25 crunches/25 leg raises, 50 crunches/50 leg raises, 75 crunches/75 leg raises and finally 100 crunches/100 leg raises.

And the video:


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