Perform three rounds:
40’ Squat Jumps
10 Weighted Overhead Lunges
5 NLC
Finish the workout with 3x10 Hip Extensions.
notes:
1) This workout should be performed as a modified giant set. To this end perform 40’ of Squat Jumps then rest 60 sec, perform the Weighted Overhead Lunges (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, finally perform the NLC and then rest 5 minutes before beginning the next modified giant set.
2) Add as much weight as possible to all of today’s exercises. Be meticulous in using a full ROM with a moderate tempo for the Overhead Lunges & NLC. Add a weight vest to the Squat Jumps if you are strong enough.
3) Squat jumps should be done down a vault runway or extended grassy area. To perform the squats jumps, squat partially down and then jump as far as possible. This constitutes one repetition. Pause in between the repetitions.
4) Keep track of the number of repetitions that are required to cover the 20’. A reasonable number of repetitions to shoot for is FIVE. Shuffling the feet when landing, touching a hand to the ground or falling over adds an additional rep each time it occurs to your rep count.
5) The Overhead Lunges are performed by holding a weight (bar, plate, KB, DB, sandbag etc) with fully extended arms over head and then stepping forward onto the right leg. Go deep enough on the step forward so that the rear left knee gently brushes the ground. Under no circumstances should the rear knee either hit or bounce off of the ground. Return to a stand and repeat on the other side. This would equal two reps.
6) The Overhead Lunges may either be performed traveling forward by bringing the rear leg up or by remaining stationary by bringing the front leg back on each repetition.
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.