Extra Training

Extra Training w/c 13.04.2020

Strength:

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

This is Week 6 of the current Strength Cycle! This is the Final Week for the Front Squat Programme!

Day 1:
Front Squat 2 x 2 Reps @ 100%
Push Press 6 x 4 Reps @ 82-87%
Standing Reverse Grip Barbell Bent Over Row 3 x 6 Reps

Day 2:
Front Squat 6 x 2 Reps @ 80%

Day 3:
Front Squat 1 Rep Max!
Pause Bench Press 6 x 4 Reps @ 77-82% (3 second pause)
Deadlift: 5 Reps EMOTM for 9 Minutes @ 70%

 

Strict Gymnastics

Every 30 Seconds for 11 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 12 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.
Jumping Alternating Lunges 3 x 10-15 Reps (add weight as needed)
Lying DB Hamstring Curl 3 x 10-15 Reps (check our YouTube for Demo)
Back Extension 3 x 10-15 Reps
Hollow Hold 30 Seconds On, 45 Seconds Off x 8 (15)
Arch Hold 30 Seconds On, 45 Seconds Off x 8 (15)

2.
One Arm Row 3 x 10-15 Reps Each Arm (bench supported)
Seated One Arm Z-Press 3 x 10-15 Reps Each Arm (sat on floor)
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 Each Arm
One Arm Skull Crusher 3 x 10-15 Reps Each Arm
Tabata Russian Twist (add weight as needed)

 

Engine

1.
Row:
15 Seconds On
45 Seconds Off
x 20

2.
Ski:
2 Minutes On
4 Minutes Off
x 5

3.
Assault Bike:
100 Calories
1 Minute Rest
50 Calories
1 Minute Rest
x 2

4.
Run:
In 3 Minutes:
Run 400m
Rest Remaining Time
x 8

 

Barbell Cycling

3 x Power Snatches EMOTM x 10 @ 80-85%
(touch & go reps)

3 x Power Clean EMOTM x 10 @ 80-85%
(touch & go reps)

 

Olympic Weightlifting

1 x Squat Snatch: Every 45 Seconds x 10 @ 65-75%
1 x Squat Clean: Every 45 Seconds x 10 @ 60-70%

Snatch High Pulls 3 x 5 Reps
Clean Pulls 3 x 5 Reps
Sots Press 3 x 8 Reps