Extra Training

Extra Training w/c 15.06.2020

Strength:

Day 1:
Back Squat: 2 x 10 Reps @ 70%
Shoulder Press: 7 Reps EMOTM for 7 Minutes @ 60%
Standing Wide Grip Bent Over Row 3 x 8 Reps

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

 

Strict Gymnastics

Every 30 Seconds for 7 Minutes @ 15% (15% 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!

Every 20 Seconds for 10 Minutes @ 10% + 1 Rep Per Minute (10% of max unbroken reps)
(only complete once per week for a selected exercise)
(add 1 Rep per minute, NOT every 20 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.
Bulgarian Split Squat 3 x 10-15 Reps Each Leg
Single Leg Glute Bridge 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps
Hollow Hold 45 Seconds On, 60 Seconds Off x 5 (24)
Arch Hold 45 Seconds On, 60 Seconds Off x 5 (24)

2.
Seated Shoulder Press 3 x 10-15 Reps
One Arm Bent Over Row 3 x 10-15 Reps
Lateral Raise 3 x 10-15 Reps
Reverse Raise 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps
Concentration Curl 3 x 10-15 Reps

 

Engine

Testing Week

1.
Row:
For Time of:
Row 750m

2.
Ski:
Max Calories in 10 Minutes

3.
Assault Bike:
For Time of:
25 Calories

4.
Run:
For Time of:
Run 800m

 

Barbell Cycling

40 Seconds of Power Snatch @ 25/35kg
20 Seconds Rest
x 3

40 Seconds of Power Cleans @ 42.5/60kg
20 Seconds Rest
x 3

 

Olympic Weightlifting

Snatch Complex:
1 x Power Snatch
1 x Hang Power Snatch

Clean & Jerk Complex:
1 x Power Clean
1 x Hang Power Clean
1 x Push Jerk