Extra Training

Extra Training w/c 06.04.2020

Strength:

This is the exact same Programme which can be found written on the “Strength Board” in the Box.

This is Week 5 of the current Strength Cycle!

Day 1:
Front Squat 6 x 2 Reps @ 80%
Shoulder Press 6 x 4 Reps @ 82-87%
Standing Wide Grip Barbell Bent Over Row 3 x 6 Reps

Day 2:
Front Squat 3 x 3 Reps @ 95%

Day 3:
Front Squat 6 x 2 Reps @ 80%
Bench Press 6 x 4 Reps @ 82-87%
Deadlift: 7 Reps EMOTM for 7 Minutes @ 60%

 

Strict Gymnastics

Every 30 Seconds for 9 Minutes @ 15% + 1 Rep Per Minute (15% of max unbroken reps)
(find 15%, multiply by 2, round to nearest whole number then split across the minute)
(add 1 Rep per minute, NOT every 30 seconds!)
(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 10 Minutes @ 10% (10% of max unbroken reps)
(find 10%, multiply by 3, round to nearest whole number, split across the minute)
(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.
Single Leg Romanian Deadlift 3 x 10-15 Reps Each Leg
Single Leg Glute Bridge 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 30 Seconds On, 45 Seconds Off x 6 (14)
Arch Hold 30 Seconds On, 45 Seconds Off x 6 (14)

2.
Single Arm Upright Row 3 x 10-15 Reps Each Arm
Single Arm Chest Press 3 x 10-15 Reps Each Arm
Bent Over Reverse Raise 3 x 10-15 Reps 3 x 10-15 Reps
Single Arm Front Raise 3 x 10-15 Reps Each Arm
Hammer Curls 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps Each Arm
50 Strict Sit Ups (hands behind head)

 

Engine
Testing Week

1.
Row:
For Time of:
Row 2000m

2.
Ski:
Max Calories in 20 Seconds
x 3 Attempts, take best score

3.
Assault Bike:
For Time of:
50 Calories

4.
Run:
For Time of:
1 Mile Run

 

Barbell Cycling

Power Snatch @ 30/42.5kg
1 Minute On (max reps)
2 Minutes Rest
1 Minute On (max reps)
(all touch & go Reps, no singles)

Clean & Jerk @ 42.5/60kg
30 Seconds On (max reps)
30 Seconds Off
x 3
(always start touch & go, drop to singles if you need to break)

 

Olympic Weightlifting

1 x Squat Snatch: Every 45 Seconds x 10 @ 60-70%
1 x Clean & Jerk: Every 1:15 x 10 @ 60-70%

Snatch Drops 3 x 5 Reps (light & fast)
Snatch Balance 3 x 5 Reps (little heavier, but still fast)
Sots Press 3 x 15 Reps