Extra Training

Extra Training w/c 11.05.2020

Strength:

Day 1:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 5 Reps @ 65%, 1 x 4 Reps @ 70%, 1 x 3 Reps @ 75%, 2 x 3 Reps @ 80%
1 Rep Max Push Press
Standing 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 3 Reps @ 85%, 2 x 3 Reps @ 90%, 1 x 5 Reps @ 80%, AMRAP @ 60%
1 Rep Max Pause Bench Press (3 Second Pause)
Deadlift: 3 Reps EMOTM for 9 Minutes @ 80% + 5kg

 

Strict Gymnastics

EMOTM for 10 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!

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.
Jumping Alternating 3 x 10-15 Reps Each Leg
Lying DB Hamstring Curl 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 40 Seconds On, 60 Seconds Off x 5 (19)
Arch Hold 40 Seconds On, 60 Seconds Off x 5 (19)

2.
One Arm Row 3 x 10-15 Reps Each Arm
Seated One Arm Z-Press 3 x 10-15 Reps Each Arm
Standing Bent Over Reverse Fly 3 x 10-15 Reps
Standing Lateral Raise 3 x 10-15 Reps
Alternating Bicep Curl 3 x 10-15 Reps
One Arm Skull Crusher 3 x 10-15 Reps Each Arm

 

Engine

Testing Week.

1.
Row:
For Time of:
Row 100m

2.
Ski:
For Time of:
Ski 500m

3.
Assault Bike:
Max Calories in 10 Minutes

4.
Run:
For Time of:
Run 200m

 

Barbell Cycling

3 x Power Snatches Every 30 Seconds for 5 Minutes @ 70-80%
3 x Power Cleans Every 30 Seconds for 5 Minutes @ 70-80%
3 x Push Jerks Every 30 Seconds for 5 Minutes @ 70-80%

 

Olympic Weightlifting

1 x Snatch EMOTM x 10 (Increase Weight each Minute)
1 x Clean & Jerk Every 90 Seconds x 10 (Increase Weight each Minutes)

Snatch “Hang Pulls” 5 x 3 Reps (stay above knee)
Clean “Hang Pulls” 5 x 3 Reps (stay above knee)
Sots Press 3 x 15 Reps