Extra Training

Extra Training w/c 16.03.2020

Strength:

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

This is Week 2 of the current Strength Cycle!

Day 1:
Front Squat 6 x 4 Reps @ 80%
Push Press 3 x 8 Reps @ 72-77%
Standing Bent Over Football Bar Row 3 x 6 Reps

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

Day 3:
Front Squat 6 x 5 Reps @ 80%
Pause Bench Press 3 x 8 Reps @ 67-72% (3 second pause at bottom)
Deadlift: 7 Reps EMOTM for 5 Minutes @ 60%

 

Strict Gymnastics

Every 30 Seconds for 9 Minutes @ 15% (15% of max unbroken reps)
(find 15%, multiply by 2, round to nearest whole number then split across the minute)
(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)
(add 1 rep per minute, NOT every 30 seconds)
(find 15%, multiply by 2, round to nearest whole number then 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.
Bulgarian Split Squat 3 x 10-15 Reps Each Leg
GHD Hamstring Curl 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 25 Seconds On, 45 Seconds Off x 6 (11)
Arch Hold 25 Seconds On, 45 Seconds Off x 6 (11)

2.
Single Arm DB Row 3 x 10-15 Reps
Single Arm DB Z-Press 3 x 10-15 Reps
Lying DB Reverse Fly 3 x 10-15 Reps
Seated Lateral DB Raise 3 x 10-15 Reps
DB Preacher Curl 3 x 10-15 Reps
Single Arm DB Skull Crusher 3 x 10-15 Reps
GHD Hold 30 Seconds On, 30 Seconds Off x 5

 

Engine

1.
Row:
Row 250m
Rest 2 Minutes
x 10
(hard effort)

2.
Ski:
Ski 1000m
1 Minute Rest
Ski 500m
1 Minute Rest
x 3
(consistent pace)

3.
Assault Bike:
30 Seconds On
30 Seconds Off
20 Seconds On
20 Seconds Off
10 Seconds On
10 Seconds Off
1 Minute Rest
x 10
(hard effort)

4.
Run:
Run 200m
Rest 2 Minutes
x 10
(maximum effort)

5.
Mixed:
Ski 250m
Bike 20/25 Calories
Rest 4 Minutes
x 5
(hard effort)

 

Barbell Cycling

Power Snatch: (touch & go sets)
Max Unbroken Reps @ 42.5/60kg
Rest 2 Minutes
Max Unbroken Reps @ 35/50kg
Rest 2 Minutes
Max Unbroken Reps @ 30/42.5kg

Power Clean: (touch & go sets)
Max Unbroken Reps @ 60/85kg
Rest 2 Minutes
Max Unbroken Reps @ 50/70kg
Rest 2 Minutes
Max Unbroken Reps @ 42.5/60kg

Push Jerk: (touch & go sets)
Max Unbroken Reps @ 60/85kg
Rest 2 Minutes
Max Unbroken Reps @ 50/70kg
Rest 2 Minutes
Max Unbroken Reps @ 42.5/60kg

 

Olympic Weightlifting

Build to a Heavy Complex of:
1 x Squat Snatch
1 x Hang Squat Snatch

Build to a Heavy Complex of:
1 x Squat Clean
1 x Hang Squat Clean
1 x Split Jerk

Snatch Pulls 3 x 6 Reps (Heavy)
Clean Pulls 3 x 6 Reps (Heavy)
Sots Press 3 x 10 Reps

 

Competitor WOD

For Time of:
150ft Double Kettlebell Overhead Walking Lunge @ 16/24kg
3 Legless Rope Climbs
100ft Double Kettlebell Overhead Walking Lunge @ 16/24kg
2 Legless Rope Climbs
50ft Double Kettlebell Overhead Walking Lunge @ 16/24kg
1 Legless Rope Climb

Time Cap = 15 Minutes