Extra Training

Extra Training w/c 08.06.2020

Strength:

This is the 1st week of our a new Squat Programme for both Back & Front Squat. This is a longer programme than the last few we have done, this will go on for 13 Weeks.

Day 1:
Back Squat: 2 x 10 Reps @ 70%
Shoulder Press: 3 Reps EMOTM for 9 Minutes @ 80%
Standing Reverse Grip Bent Over Row 3 x 8 Reps

Day 2:
Front Squat: 2 x 10 Reps @ 70%
Bench Press: 3 Reps EMOTM for 9 Minutes @ 80%
Deadlift: 7 Reps EMOTM for 5 Minutes @ 60% + 10kg

 

Strict Gymnastics

Test 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 30 Seconds for 10 Minutes @ 15% + 1 Rep Per Minute (15% of max unbroken reps)
(only complete once per week for a selected exercise)
(add 1 Rep per minute, NOT every 30 seconds)

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.
High Box Step Up 3 x 10-15 Reps Each Leg
Single Leg Romanian Deadlift 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps
Hollow Hold 45 Seconds On, 60 Seconds Off x 4 (23)
Arch Hold 45 Seconds On, 60 Seconds Off x 4 (23)

2.
Floor Press 3 x 10-15 Reps
Bent Over Row 3 x 10-15 Reps
Pectoral Fly 3 x 10-15 Reps
Reverse Fly 3 x 10-15 Reps
Overhead Extension 3 x 10-15 Reps
Preacher Curl 3 x 10-15 Reps

 

Engine

1.
Row:
Row 500m
Rest 90 Seconds
x 8
(hard effort)

2.
Ski:
9/12 Calories
Rest 90 Seconds
x 10
(maximum effort)

3.
Assault Bike:
30 Seconds On
1 Minute Off
x 20
(hard effort)

4.
Run:
Run 800m
Rest 1 Minute
Run 1 Mile
Rest 1 Minute
Run 2 Miles
(consistent pace)

 

Barbell Cycling

1 x Power Snatch EMOTM x 4 @ 85-90%
3 x Power Snatch EMOTM x 4 @ 80-85%
5 x Power Snatch EMOTM x 4 @ 75-80%

1 x Power Clean EMOTM x 4 @ 85-90%
3 x Power Clean EMOTM x 4 @ 80-85%
5 x Power Clean EMOTM x 4 @ 75-80%

 

Olympic Weightlifting

Snatch Complex:
2 x Hang Snatch
1 x Overhead Squat

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