Extra Training

Extra Training w/c 06.07.2020

Strength:

Day 1:
Back Squat: 2 x 5 Reps @ 79%
Shoulder Press: 7 Reps EMOTM for 5 Minutes @ 60% + 2kg
Standing Wide Grip Bent Over Row 3 x 8 Reps

Day 2:
Front Squat: 2 x 5 Reps @ 79%
Bench Press: 7 Reps EMOTM for 5 Minutes @ 60% + 3kg
Deadlift: 5 Reps EMOTM for 9 Minutes @ 70% + 10kg

 

Strict Gymnastics

Every 30 Seconds for 7 Minutes @ 15% + 1 Rep Per Minute (15% of max unbroken reps)
(only completed once per week for a selected exercise)
(add 1 rep per minute, NOT every 30 seconds)

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% (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.
Forward Stepping Lunge 3 x 10-15 Reps Each Leg
Romanian Deadlift 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps

2.
Chest Press 3 x 10-15 Reps
Bent Over Row 3 x 10-15 Reps
Forward Raise Raise 3 x 10-15 Reps
Reverse Raise 3 x 10-15 Reps
Skull Crusher 3 x 10-15 Reps
Hammer Curl 3 x 10-15 Reps

 

Engine

1.
Row:
Row 2000m
Rest 3 Minutes
Row 1000m
Rest 2 Minutes
Row 500m
(consistent pace)

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

3.
Assault Bike:
20 Seconds On
100 Minutes Off
x 10
(maximum effort)

4.
Run:
Run 800m
Rest 6 Minutes
x 4

 

Barbell Cycling

1 x Power Snatch EMOTM x 4
3 x Power Snatch EMOTM x 4
5 x Power Snatch EMOTM x 4
(all sets are Touch & Go, with a challenging weight)

1 x Power Clean EMOTM x 4
3 x Power Clean EMOTM x 4
5 x Power Clean EMOTM x 4
(all sets are Touch & Go, with a challenging weight)

 

Olympic Weightlifting

2 x Snatch EMOTM x 6 @ 70%
2 x Clean EMOTM x 6 @ 70%
2 x Split Jerk EMOTM x 6 @ 70%