Extra Training

Extra Training w/c 22.06.2020

Strength:

Day 1:
Back Squat: 2 x 8 Reps @ 73%
Shoulder Press: 5 Reps EMOTM for 9 Minutes @ 70%
Standing Bent Over Row 3 x 8 Reps

Day 2:
Front Squat: 2 x 8 Reps @ 73%
Bench Press: 5 Reps EMOTM for 9 Minutes @ 70%
Deadlift: 3 Reps EMOTM for 9 Minutes @ 80% + 10kg

 

Strict Gymnastics

Every 30 Seconds for 9 Minutes @ 15% (15% 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!

Test 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.
High Box Step Ups 3 x 10-15 Reps Each Leg
Single Leg Romanian Deadlifts 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps
Hollow Hold 60 Seconds On, 60 Seconds Off x 2 (25)
Arch Hold 60 Seconds On, 60 Seconds Off x 2 (25)

2.
Floor Press 3 x 10-15 Reps
Bent Over Row 3 x 10-15 Reps
Pectoral Fly 3 x 10-15 Reps
Reverse Fly 3 x 10-15 Reps
Overhead Triceps Extension 3 x 10-15 Reps
Preacher Curl 3 x 10-15 Reps

 

Engine

1.
Row:
50m Sprint
40 Second Rest
x 20
(maximum effort)

2.
Ski:
1 Minute On
2 Minutes Off
x 10
(hard effort)

3.
Assault Bike:
10 Minutes On
2 Minutes Off
x 3
(consistent pace)

4.
Run:
Run 400m
Rest 90 Seconds
x 8
(hard effort)

 

Barbell Cycling

“Death By”
Unbroken Power Snatches @ 35/50kg

“Death By”
Unbroken Power Cleans @ 50/70kg

 

Olympic Weightlifting

2 x Hang Snatch EMOTM x 6 @ 70%
2 x Hang Clean EMOTM x 6 @ 70%