Ultimate Extreme Conditioning Friday 22nd October 2010

He was a man of flesh and blood. He wasn’t made of rock.
Angel, devil, child, – man of ordinary stock.
But somehow he was different – true athletes always are-
For as he cursed, sweated, and bled, he took pride in the scar.

They told him to win like a man, no matter what the cost;
So many times he ventured forth; so many times he lost.
And when they turned around and said, “It’s OK son, you tried,”
He clenched his headgear in his fist, and like a man he cried.

But from his tears came anger; then, when it ceased to spin,
He rose again, determined that next time he would win.
His trembling body strengthened; his heart soared in sky.
His darkened soul stood flaming; there was fire in his eye.
He worked and worked relentlessly; he struggled and he strained.
His conscience whipped him mercilessly for every ounce he gained.

He ran on legs like pistons; his muscled arms grew sore;
He’d tell himself, “I have to” then ask himself, “What for?”

And then, at last, the reckoning: the final hour was here,
His stomach tightened dangerously, his muscles tensed with fear.
Weak-kneed, he shook the challenger’s hand-
And then, as one possessed,
His instincts gave him power, and his body did the rest.

It suddenly was ended. His body seemed to scatter.
A crowd was cheering somewhere, but to him it did not matter.
One thought was gleaming in his brain, a thought that made him smile.
He’s given it all he had, and that’s what made it all worthwhile

He stood and faced his teammates, with pride instead of shame.
He knew not that he’d won or lost, but that he’d played the game.

And some call him THE WRESTLER, and some call him A MAN,
But he called himself a WINNER…

And the ref held up his hand.
Taken from Dominic Keohane site

WORKOUT
Dynamic Warm-up
Then:
10 mins of Jump Rope Work
Then:
2 mins Alternate Rope Undulation
2 mins Double Rope Undulation
2 mins Side to Side Slams
60 seconds rest
Then:
2 mins Double Handed KB Swings
1 min Left Handed KB Swings
1 min Right Handed KB Swings
2 mins Alternating KB Swings
Rest 60 seconds
Then:
1 min Tyre Flips
1 min Hammer Work (from the right)
1 min Tyre Flips
1 min Hammer Work (from the left)
1 min Tire Flips
1 min Hammer Work (Overhead)
Rest 60 seconds
Then:
Mix it Up – use any of the above
2 mins Rope Undulation
2 mins Swings
1 mins Tire Flips
1 mins Hammer Work
60 seconds rest
Then:
10 minutes Skipping
Then:
Cool down
Dumbbell Renegade Row with Side Raises