Extra Training

Extra Training w/c 01.06.2020

Strength:

This is the final week of the current Squat Programme, if your planning on a PB, make sure you rest the body leading up to max out day!

Day 1:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 5 Reps @ 65%, 1 x 3 Reps @ 75%, 2 x 2 Reps @ 80%
Shoulder Press: 5 Reps EMOTM for 7 Minutes @ 70%
Standing Bent Over Row 3 x 8 Reps

Day 2:
Squat: 1 Rep Max
Bench Press: 5 Reps EMOTM for 7 Minutes @ 70%
Deadlift: 3 Reps EMOTM for 7 Minutes @ 80% + 10kg

 

Strict Gymnastics

EMOTM for 10 Minutes @ 25% + 1 Rep Per Minute (25% of max unbroken reps)
(only completed once per week for a selected exercise)

Choose from below exercises:
Pull Up
Chest to Bar Pull Up
Ring Pull Up
Ring Row
Press Up
Ring Press Up
Ring Dip
Handstand Push Up
Pike

 

Kipping Gymnastics

This is a continuously running Kipping Gymnastics Programme which you can jump in and out of at any time. Just make sure you know your Max Unbroken Reps before you do!

EMOTM for 10 Minutes @ 25% + 1 Rep Per Minute (25% of max unbroken reps)
(only complete once per week for a selected exercise)

Use for any of the Exercises below:
Pull Ups
Chest to Bar Pull Ups
Ring or Bar Muscle Ups
Toes to Bar
Handstand Push Ups
Ring Dips

 

Accessories

1.
Bulgarian Split Squat 3 x 10-15 Reps Each Leg
Single Leg Glute Bridge 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps
Hollow Hold 45 Seconds On, 60 Seconds Off x 3 (22)
Arch Hold 45 Seconds On, 60 Seconds Off x 3 (22)

2.
Seated Press 3 x 10-15 Reps
One Arm Bent Over Row 3 x 10-15 Reps
Lateral Raise 3 x 10-15 Reps
Reverse Raise 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps
Concentration Curl 3 x 10-15 Reps

 

Engine

1.
Row:
Row 3000m
5 Minutes Rest
Row 2000m
5 Minutes Rest
Row 1000m
(consistent pace)

2.
Ski:
20 Seconds On
20 Seconds Off
x 30
(hard effort)

3.
Assault Bike:
12/15 Calories
Rest 2 Minutes
x 10
(maximum effort)

4.
Run:
Run 800m
Rest 6 Minutes
Run 400m
Rest 3 Minutes
x 3
(hard effort)

 

Barbell Cycling

3 x Power Snatch EMOTM x 10 @ Challenging Touch & Go Weight
3 x Power Clean & Push Jerk EMOTM x 10 @ Challenging Touch & Go Weight

 

Olympic Weightlifting

Snatch Complex:
1 x Snatch
1 x Hang Snatch

Clean & Jerk Complex:
1 x Clean
1 x Hang Clean
1 x Jerk