Extra Training

Extra Training w/c 20.07.2020

Strength:

Day 1:
Back Squat: 2 x 5 Reps @ 85%
Shoulder Press: 3 Reps EMOTM for 9 Minutes @ 80% + 2kg
Standing Reverse Grip Bent Over Row 3 x 10 Reps

Day 2:
Front Squat: 2 x 5 Reps @ 85%
Bench Press: 3 Reps EMOTM for 9 Minutes @ 80% + 3kg
Deadlift: 7 Reps EMOTM for 5 Minutes @ 60% + 15kg

 

Strict Gymnastics

Every 30 Seconds for 11 Minutes @ 15% + 1 Rep Per Minute (15% of max unbroken reps)
(only completed once per week for a selected exercise)
(add 1 rep per minute, NOT every 30 seconds)

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!

EMOTM for 15 Minutes @ 25% (25% 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

 

Accessories

1.
Forward Stepping Lunge 3 x 10-15 Reps Each Leg
Romanian Deadlift 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps

2.
Chest Press 3 x 10-15 Reps
Bent Over Row 3 x 10-15 Reps
Forward Raise 3 x 10-15 Reps
Reverse Raise 3 x 10-15 Reps
Skull Crusher 3 x 10-15 Reps
Hammer Curl 3 x 10-15 Reps

 

Engine

Testing Week

1.
Row:
For Time of:
Row 10000m

2.
Ski:
Max Calories in 20 Seconds
Rest as needed
x 3 Attempts

3.
Assault Bike:
Max Calories in 90 Seconds

4.
Run:
For Time of:
Run 5000m

 

Barbell Cycling

Power Snatch @ 30/42.5kg
30 Seconds On
30 Seconds Off
x 5

Power Clean @ 42.5/60kg
30 Seconds On
30 Seconds Off
x 5

 

Olympic Weightlifting

Heavy Power Snatch
Heavy Power Clean