Extra Training

Extra Training w/c 05.10.2020

Strength:

Day 1:
Back Squat: 6 x 4 Reps @ 82-87%
Push Press 8 x 2 Reps @ 87-92%
Lying Barbell Row 3 x 6 Reps

Day 2:
Front Squat: 6 x 4 Reps @ 82-87%
Pause Bench Press 8 x 2 Reps @ 82-87%
Deadlift 6 x 4 Reps @ 77-82% (NOT Touch & Go)

 

Strict Gymnastics

Every 30 Seconds for 11 Minutes @ 15% (15% 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!

Every 20 Seconds for 12 Minutes @ 10% (10% 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

 

Lower Body Accessories

1.
GHD Hamstring Curl 3 x 8-12 Reps
Hip Extension 3 x 8-12 Reps
Back Extension 3 x 8-12 Reps

2.
High Box Toe Tap 3 x 8-12 Reps Each Leg
Forward Lunge 3 x 8-12 Reps Each Leg
Back Extension Static Hold 30 Seconds On/Off x 3

 

Upper Body Accessories

1.
Seated One Arm DB Press 3 x 8-12 Reps Each Arm
Single Arm Ring Row 3 x 8-12 Reps
(Alternate above two exercises)
One Arm Forward + Lateral Raise 3 x 8-12 Reps Each Arm
Lying DB Reverse Raise 3 x 8-12 Reps
(Alternate above two exercises)
One Arm DB Skull Crusher 3 x 8-12 Reps Each Arm
Barbell Biceps Curl 3 x 8-12 Reps
(Alternate above two exercises)

2.
Incline DB Chest Press 3 x 8-12 Reps
One Arm Bent Over Row 3 x 8-12 Reps Each Arm
(Alternate above two exercises)
Incline DB Pectoral Fly 3 x 8-12 Reps
Lying Reverse DB Fly 3 x 8-12 Reps
(Alternate above two exercises)
Football Bar Skull Crusher 3 x 8-12 Reps
Football Bar Hammer Curl 3 x 8-12 Reps
(Alternate above two exercises)

 

Engine

1.
Row:
100m
Rest 45 Seconds
x 20
(Maximum Effort)

2.
Ski:
1 Minute On
2 Minutes Off
x 10
(Hard Effort)

3.
Assault Bike:
5 Minutes On
1 Minute Off
x 5
(Consistent Pace)

4.
Run:

a)
Sprint 100m
Rest 2 Minutes
x 10
(Maximum Effort)

b)
600m Run
Rest 2:15
x 6
(Hard Effort)

c)
For Time of:
Run 5000m

 

Olympic Weightlifting

a)
1 x Hang Squat Snatch EMOTM x 8 @ 80-85%
Snatch Balance 5 x 3 Reps
Sots Press 3 x 12 Reps

b)
1 x Hang Squat Clean EMOTM x 8 @ 80-85%
1 x Split Jerk EMOTM x 8 @ 80-85%
Clean Pulls 7 x 2 Reps

 

Core

a)
20 Seconds Hollow Hold
10 Seconds Rest
20 Seconds Arch Hold
10 Seconds Rest
x 5

b)
20 Seconds of Flutter Kicks
30 Seconds of Russian Twists
40 Seconds of Plank Hold
1 Minute Rest
x 3