Extra Training

Extra Training w/c 04.05.2020

Strength:

Day 1:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 6 Reps @ 65%, 1 x 5 Reps @ 70%, 2 x 5 Reps @ 75%
1 Rep Max Shoulder Press
Standing Wide Grip Bent Over Row 3 x 6 Reps

Day 2:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 5 Reps @ 65%, 1 x 4 Reps @ 75%, 1 x 4 Reps @ 80%, 3 x 4 Reps @ 85%, 1 x 5 Reps @ 80%, 1 x 8 Reps @ 70%
1 Rep Max Bench Press
Deadlift: 5 Reps EMOTM for 7 Minutes @ 70% + 5kg

 

Strict Gymnastics

EMOTM for 8 Minutes @ 25% (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!

Test 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
Romanian Deadlift 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 35 Seconds On, 45 Seconds Off x 5 (18)
Arch Hold 35 Seconds On, 45 Seconds Off x 5 (18)

2.
One Arm Upright Row 3 x 10-15 Reps Each Arm
Seated One Arm Floor Press 3 x 10-15 Reps Each Arm
Standing Bent Over Reverse Raise 3 x 10-15 Reps
Standing Front Raise 3 x 10-15 Reps
Hammer Curl 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps Each Arm

 

Engine

1.
Row:
30 Seconds On
30 Seconds Off
x 30
(hard effort)

2.
Ski:
15 Seconds On
45 Seconds Off
x 20
(maximum effort)

3.
Assault Bike:
45 Seconds On
90 Seconds Off
x 12
(hard effort)

4.
Run:
Run 1000m
Rest 1 Minute
x 5
(consistent pace)

 

Barbell Cycling

5 x Power Snatches EMOTM x 7 @ 70-80%
3 x Power Clean & Jerk EMOTM x 7 @ 70-80%

 

Olympic Weightlifting

1 x Hang Power Snatch EMOTM x 7 @ 80-85%
1 x Hang Power Clean & Jerk EMOTM x 7 @ 80-85%

Snatch “Hang Pulls” 4 x 4 Reps (stay above knee)
Clean “Hang Pulls” 4 x 4 Reps (stay above knee)
Sots Press 3 x 15 Reps