Extra Training

Extra Training w/c 13.07.2020

Strength:

Day 1:
Back Squat: 2 x 5 Reps @ 82%
Shoulder Press: 5 Reps EMOTM for 7 Minutes @ 70% + 2kg
Standing Bent Over Row 3 x 10 Reps

Day 2:
Front Squat: 2 x 5 Reps @ 82%
Bench Press: 5 Reps EMOTM for 7 Minutes @ 70% + 3kg
Deadlift: 3 Reps EMOTM for 7 Minutes @ 80% + 15kg

 

Strict Gymnastics

Every 30 Seconds for 9 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 12 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.
Reverse Stepping Lunge 3 x 10-15 Reps Each Leg
Hip Thrust 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps

2.
Seated Press 3 x 10-15 Reps
Alternating Bent Over Row 3 x 10-15 Reps (hold at top)
Lateral Raise 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:
90 Seconds On
90 Seconds Off
x 10
(hard effort)

2.
Ski:
20 Seconds On
60 Seconds Off
x 10
(maximum effort)

3.
Assault Bike:
1 Minute On
2 Minutes Off
x 10
(hard effort)

4.
Run:
Run 200m
30 Seconds Rest
Run 400m
30 Seconds Rest
x 6
(consistent pace)

 

Barbell Cycling

3 Power Snatches @ 25/35kg
Rest 30 Seconds
6 Power Snatches @ 25/35kg
Rest 30 Seconds
9 etc…

3 Power Cleans @ 35/50kg
Rest 30 Seconds
6 Power Cleans @ 35/50kg
Rest 30 Seconds
9 etc…

 

Olympic Weightlifting

Heavy Snatch
Heavy Clean & Jerk