trvd6vsIE2o
Perform the following:
3x10 Weighted Killers
3x5 GHR
3x5 Weighted HLL
Finish the workout with 3x10 Hip Extensions.
notes:
1) Today's workout is a maximal strength day. As such do not perform the rx'd workout in a circuit, but rather as single sets. If you feel that the single sets are not challenging enough, simply increase the load being used. Rest 3-5 minutes between sets.
2) Killers are essentially a jumping lunge. To perform Killers, first assume a right kneeling lunge position where the right foot is in front and flat on the ground with the right knee bent at approx. a 90-degree angle. The left leg will be behind with the left knee on the ground approximately 14-16†behind the heel of the right foot and the toes of the left leg curled under to aid in the coming jump. From this position, explode upward into the air as high as possible. At the top of the jump, switch the right leg backward and the left leg forward landing in the opposite lunge position. This constitutes one repetition. Continue for the prescribed number of repetitions.
3) Be careful to only allow the knee of the back leg to only lightly touch the ground. DO NOT bounce off of the ground with this knee or injury will result.
4) Killers should be performed weighted by holding dumbbells at your sides. 20-40lb dumbbells should be sufficient for most people; although you should feel free to go heavier if possible. Be sure to warmup up with 1-2 lighter sets of Killers prior to beginning the three working sets.
5) Use the minimum momentum necessary to complete the GHR.
6) If you have already achieved full range of motion on the HLL, you may begin adding additional weight using fractional plates.
7) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.
. anyway, first time doing them in this fashion and realized the strain put on the shoulders when unable to lean back. Felt great, and these were tough. Utilizing the brace against my back helped to eliminate the tendency (for me) to slightly bend my arms when bringing my toes up to the bar. Nice workout.
)