Extra Training

Extra Training w/c 19.07.2021

Strength:

“Continuous Cycle”
Day 1:
Back Squat 6 x 4 Reps @ 77-87%
Push Press 7 x 3 @ 80-90%
Reverse Grip Barbell Row 3 x 8 Reps

Day 2:
Front Squat 4 x 7 Reps @ 70-80%
Bench Press 5 x 5 Reps @ 75-85%
Deficit Deadlift 4 x 6 Reps @ 72-82%
(No Touch & Go Reps)

 

Strict Gymnastics

Test 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 12 Minutes @ 10% (10% 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

 

Lower Body Accessories

DB Reverse Lunge 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

 

Upper Body Accessories

DB Front Raise 3 x 10-15 Reps
Strict Pull Up Negatives 3 x 8 Reps
DB Lateral Raise 3 x 10-15 Reps
Strict Chin Up Negatives 3 x 8 Reps
DB Reverse Raise 3 x 10-15 Reps
(Complete 1 Set of all of the above, then go back to the top and do 2 more rounds)

 

Engine

1.
Row:
For Time of:
10000m

2.
Ski:
For Time of:
5000m

3.
Bike:
For Time of:
10000m

4.
Run:
For Time of:
1.5 Miles (2400m)

Maximum Effort = As fast as possible!

Very Hard Effort = Almost all out, set off at a pace that you wouldn’t expect to last for long, this should be very painful!

Hard Effort = Quite a quick pace, but you should feel like when rest periods are involved, you will be able to maintain it!

Consistent Pace = This is a pace that feels comfortable, you should be able to keep this going for quite a while!

 

Olympic Weightlifting

a)
Complex:
2 x Hang Squat Snatch
2 x Overhead Squat
(All Unbroken)

b)
1 x Hang Power Clean Every 30 Seconds x 12 @ 70-75%
1 x Split Jerk Every 30 Seconds x 12 @ 70-75%

 

Core

a)
L-Sit 10 Seconds On, 10 Seconds Off x 5-10

b)
Tabata Russian Twist
(20 Seconds On, 10 Seconds Off x 8)

 

Competitor WOD

For Time of:
25 GHD Sit Ups
5 Muscle Ups
20 GHD Sit Ups
4 Muscle Ups
15 GHD Sit Ups
3 Muscle Ups
10 GHD Sit Ups
2 Muscle Ups
5 GHD Sit Ups
1 Muscle Up