Extra Training

Extra Training w/c 22.02.2021

Strength:

Day 1:
Front Squat 6 x 4 Reps @ 77-87%
3 Rep Max Shoulder Press
Barbell Reverse Grip Row 3 x 10 Reps

Day 2:
Back Squat 4 x 6 Reps @ 72-82%
Pause Bench Press 5 x 5 Reps @ 75-85%
3 Rep Max Deadlift (Touch & Go)

 

Strict Gymnastics

EMOTM for 8 Minutes @ 25% (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 12 Minutes @ 15% (15% 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
Bulgarian Split Squat 3 x 8-12 Reps Each Leg
Glute Bridges 3 x 20 Reps
Arch Hold 30 Seconds On, 30 Seconds Off x 5

 

Upper Body Accessories
One Arm Bent Over Row 3 x 8-12 Reps Each Arm
One Arm Chest Press 3 x 8-12 Reps Each Arm
Biceps Curl 3 x 8-12 Reps
Skull Crusher 3 x 8-12 Reps

 

Engine

1.
Row:
Row 1000m
Rest 1 Minute
Row 500m
Rest 45 Seconds
Row 250m
Rest 30 Seconds
x 3
(Consistent Pace)

2.
Ski:
45 Seconds On
45 Seconds Off
x 20
(Hard Effort)

3.
Bike:
Sprint 12/15 Calories
Rest 2 Minutes
x 5
Rest 5 Minutes
x 2
(Maximum Effort)

4.
Run:

a)
Run 800m
1 Minute Rest
x 5

b)
In 4 Minutes:
Run 400m
Rest Remaining Time

In 4 Minutes:
Run 200m
Rest Remaining Time

x 4

c)
Long Run
(Comfortable Pace for at least 5 Minutes longer than your 10km Time)

 

Olympic Weightlifting

a)
2 Rep Max Hang Squat Snatch
Snatch Drops 5 x 5 Reps
Sots Press 3 x 10 Reps

b)
2 x Hang Squat Clean EMOTM x 6 @ 70-75%
2 x Push Jerk EMOTM x 6 @ 70-75%
Clean Pulls 5 x 3 Reps
Front Rack Hold 3 x 20 Seconds

 

Core

a)
30 Seconds of Flutter Kicks
30 Seconds of Russian Twists
30 Seconds Rest
x 5

b)
Tabata V-Sits
(20 Seconds On, 20 Seconds Off x 8)

c)
100 Sit Ups (Strict)