Perform three rounds of the following:
10 Killers
10 Side Lever Pulls
20m Backward Sled Sprint
5 Weighted RLL
Finish the workout with 3x10 Hip Extensions.
notes:
1) This workout should be performed as a modified giant set. To this end perform the Killers then rest 60 sec, perform the Side Lever Pulls (5 on each side) then rest 60 sec, perform the Backward Sled Sprint then rest 60 sec, finally perform the Weighted RLL and then rest 5 minutes before beginning the next modified giant set.
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) If possible, the Killers should be performed weighted by holding dumbbells at your sides. 20-40lb dumbbells should be sufficient for most people; although you should certainly feel free to go much heavier if possible.
5) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If your quads are not seriously fatigued, you are not working hard enough.
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. If you are able, add ankle weights to today’s Hip Extensions.
If you want to see where I started from in my gymnastics journey check out my workout log on the forums. My first few posts will let you know what some of my hurdles were. (starting at around the third one down I believe)