Extra Training

Extra Training w/c 20.04.2020

Strength:

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

This is a De-Load Week for the Squat, we will be starting a new Squat Cycle next week! If you feel like to need to test out your Max Back Squat (which may feature in the next cycle), do that on Day 2 instead!

Day 1:
Front Squat 3 x 5 Reps @ 70%
Shoulder Press 8 x 2 Reps @ 87-92%
Standing Barbell Bent Over Row 3 x 6 Reps

Day 2:
Front Squat 3 x 3 Reps @ 80%
Bench Press 8 x 2 Reps @ 87-92%
Deadlift: 3 Reps EMOTM for 7 Minutes @ 80% + 5kg

 

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 10 Minutes @ 10% + 1 Rep Per Minute (10% of max unbroken reps)
(find 10%, multiply by 3, round to nearest whole number, split across the minute)
(Add 1 Rep per Minute, NOT to every 20 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 35 Seconds On, 45 Seconds Off x 3 (16)
Arch Hold 35 Seconds On, 45 Seconds Off x 3 (16)

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 Raise 3 x 10-15 Reps
Hammer Curls 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps Each Arm
50 Prisoner Sit Ups (hands behind head)

 

Engine

1.
Row:
2 Minutes On
4 Minutes Off
x 5

2.
Ski:
Ski 1000m
Rest 1 Minute
x 5

3.
Assault Bike:
45 Seconds On
45 Seconds Off
x 20

4.
Run:
Sprint 200m
Rest 2 Minute
Sprint 100m
Rest 2 Minutes
x 5

 

Barbell Cycling

1 x Power Snatch EMOTM x 3 @ 85-90%
3 x Power Snatch EMOTM x 3 @ 80-85%
5 x Power Snatch EMOTM x 3 @ 75-80%
(tough & go reps)

1 x Power Clean EMOTM x 3 @ 85-90%
3 x Power Clean EMOTM x 3 @ 80-85%
5 x Power Clean EMOTM x 3 @ 75-80%
(touch & go reps)

 

Olympic Weightlifting

Snatch Complex:
1 x Hang Power Snatch
1 x Hang Squat Snatch
(build to tough complex)

Clean & Jerk Complex:
1 x Hang Power Clean
1 x Hang Squat Clean
1 x Jerk
(build to tough complex)