Perform the following:
3x5 GHR
3x10 Weighted SLS
3x60m Sled/tire 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; GHR (rest 30-60 sec), then move on to the Weighted SLS (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 GHR add sufficient weight so that these are VERY challenging for 5 repetitions.
4) Perform the Weighted SLS by holding the weight out in front of you during the entire movement. The plate should vary in weight from 25-45lbs. Use the same weight for all three sets and alternate legs on each repetition.
5) Add sufficient weight to the 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.
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