Extra Training

Extra Training w/c 23.03.2020

Strength:

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

This is Week 3 of the current Strength Cycle!

Day 1:
Front Squat 6 x 2 Reps @ 80%
Shoulder Press 4 x 6 Reps @ 77-82%
Standing Reverse Grip Bent Over Row 3 x 6 Reps

Day 2:
Front Squat 6 x 6 Reps @ 80%

Day 3:
Front Squat 6 x 2 Reps @ 80%
Bench Press 4 x 6 Reps @ 77-82%
Deadlift: 5 Reps EMOTM for 7 Minutes @ 70%

 

Strict Gymnastics

Every 30 Seconds for 11 Minutes @ 15% (15% of max unbroken reps)
(find 15%, multiply by 2, round to nearest whole number then split across the minute)
(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% + 1 Rep Per Minute (15% of max unbroken reps)
(add 1 rep per minute, NOT every 30 seconds)
(find 15%, multiply by 2, round to nearest whole number then split across the minute)
(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.
Single Leg Kettlebell Romanian Deadlift 3 x 10-15 Reps Each Leg
Hip Extension 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 25 Seconds On, 45 Seconds Off x 8 (12)
Arch Hold 25 Seconds On, 45 Seconds Off x 8 (12)

2.
Single Arm Ring Row 3 x 10-15 Reps Each Arm
Single Arm DB Chest Press 3 x 10-15 Reps Each Arm
Lying DB Reverse Raise 3 x 10-15 Reps
Single Arm DB Front Raise 3 x 10-15 Reps Each Arm
DB Hammer Curl 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps Each Arm
L-Sit 3 x Max Hold

 

Engine

1.
Row:
Row 1000m
Rest 1 Minute
Row 500m
Rest 1 Minute
x 3
(consistent pace)

2.
Ski:
Ski 250m
Rest 45 Seconds
x 16
(hard effort)

3.
Assault Bike:
Sprint 12/15 Calories
Rest 30 Seconds
Sprint 8/10 Calories
Rest 30 Seconds
Sprint 4/5 Calories
Rest 2 Minutes
x 5
(maximum effort)

4.
Run:
Run 400m
Rest 3 Minutes
x 6
(hard effort)

5.
Mixed:
Row 1000m
Run 800m
x 3
(consistent pace)

 

Barbell Cycling

30 Seconds On, 30 Seconds Off x 4 of:
1 x Hang Power Snatch @ 30/42.5kg
1 x Power Snatch @ 30/42.5kg
(unbroken touch & go set)
(scale weight as needed)

30 Seconds On, 30 Seconds Off x 4 of:
1 x Hang Power Clean @ 35/50kg
1 x Power Clean
1 x Push Jerk
(unbroken touch & go set)
(scale weight as needed)

 

Olympic Weightlifting

3 Rep Max Hi-Hang Squat Snatch
2 Rep Max Hang Squat Clean

Snatch Pulls 3 x 7 Reps (Heavy)
Clean Pulls 3 x 7 Reps (Heavy)
Snatch Drop 5 x 5 Reps (light & fast)
Sots Press 3 x 12 Reps