Perform the following:
3x5 Single Leg Arch-ups (each leg)
3x5 Weighted Jumping Deck Squats
3x60m Backward Sled Sprint
Finish the workout with 3x10 Hip Extensions.
notes:
1) Today’s workout should be completed as three giant sets. Each giant set should be completed in the following order; Single Leg Arch-ups (rest 30-60 sec), then move on to the Weighted Jumping Deck Squats (rest 30-60sec), then move on to the Backward Sled Sprints.
2) Rest at least 3-5 minutes between giant sets.
3) For the Single Leg Arch-ups perform 5 repetitions on one leg and then immediately perform 5 repetitions on the other. This constitutes one set. Add sufficient weight to these so that they are very challenging for 5 repetitions.
4) Perform the weighted deck squats by holding the weight out in front of you during the entire movement. The plate should vary in weight from 25-45lbs. However if you are unable to jump explosively off of the ground, then the weight is too heavy and should be reduced. Use the same weight for all three sets.
5) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If you do not have enough room for a 60m continuous sprint, then sprint 30m out and then 30m back (this is what my team athletes do).
6) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.
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.