Extra Training

Extra Training w/c 18.05.2020

Strength:

We are now half way through the current Squat Cycle, which means there is 3 weeks left. This week we begin a new programme for both Shoulder Press & Bench Press (same as what we are currently using for Deadlift which is now in its 11th week and going strong)

Day 1:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 5 Reps @ 65%, 1 x 4 Reps @ 75%, 2 x 3 Reps @ 85%
Shoulder Press: 3 Reps EMOTM for 7 Minutes @ 80%
Standing Reverse Grip 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 2 Reps @ 85%, 1 x 2 Reps @ 90%, 1 x 2 Reps @ 95%, AMRAP @ 75%
Bench Press: 3 Reps EMOTM for 7 Minutes @ 80%
Deadlift: 7 Reps EMOTM for 7 Minutes @ 60% + 5kg

 

Strict Gymnastics

EMOTM for 6 Minutes @ 25% + 1 Rep Per Minute (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!

Every 30 Seconds for 10 Minutes @ 15% (15% of max unbroken reps)
(add 1 rep per minute, NOT every 30 seconds)
(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
Romanian Deadlift 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 40 Seconds On, 60 Seconds Off x 4 (20)
Arch Hold 40 Seconds On, 60 Seconds Off x 4 (20)

2.
One Arm Upright Row 3 x 10-15 Reps Each Arm
One Arm Floor Press 3 x 10-15 Reps Each Arm
Standing Bent Over Reverse Raise 3 x 10-15 Reps
Standing Front Raise 3 x 10-15 Reps
Hammer Curl 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps Each Arm

 

Engine

1.
Row:
Row 250m
Rest 3 Minutes
x 5
(maximum effort)

2.
Ski:
45 Seconds On
90 Seconds Off
x 12
(hard effort)

3.
Assault Bike:
15 Minutes On
3 Minutes Rest
10 Minutes On
2 Minutes Rest
5 Minutes On
(consistent pace)

4.
Run:
In 12 Minutes:
Run 1 Mile
Rest Remaining Time
x 4

 

Barbell Cycling

Power Snatch:
Max Reps in 1 Minute @ 42.5/60kg
1 Minute Rest
Max Reps in 1 Minute @ 35/50kg
1 Minute Rest
Max Reps in 1 Minute @ 30/42.5kg
1 Minute Rest
Max Reps in 1 Minute @ 25/35kg
1 Minute Rest

Power Clean:
Max Reps in 1 Minute @ 60/80kg
1 Minute Rest
Max Reps in 1 Minute @ 50/70kg
1 Minute Rest
Max Reps in 1 Minute @ 42.5/60kg
1 Minute Rest
Max Reps in 1 Minute @ 35/50kg
1 Minute Rest

 

Olympic Weightlifting

1 x Hang Squat Snatch EMOTM x 10 (Increase Weight each Minute)
1 x Hang Squat Clean EMOTM x 10 (Increase Weight each Minute)
1 x Split Jerk EMOTM x 10 (Increase Weight each Minute)