Extra Training

Extra Training w/c 25.05.2020

Strength:

Day 1:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 5 Reps @ 65%, 2 x 5 Reps @ 75%
Shoulder Press: 7 Reps EMOTM for 5 Minutes @ 60%
Standing Wide Grip Bent Over Row 3 x 6 Reps

Day 2:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 5 Reps @ 65%, 1 x 3 Reps @ 75%, 1 x 3 Reps @ 80%, 1 x 2 Reps @ 85%
Bench Press: 7 Reps EMOTM for 5 Minutes @ 60%
Deadlift: 5 Reps EMOTM for 9 Minutes @ 70% + 5kg

 

Strict Gymnastics

EMOTM for 8 Minutes @ 25% + 1 Rep Per Minute (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 20 Seconds for 10 Minutes @ 10% (10% of max unbroken reps)
(add 1 rep per minute, NOT 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.
High Box Step Up 3 x 10-15 Reps Each Leg
Single Leg Romanian Deadlift 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps
Hollow Hold 40 Seconds On, 60 Seconds Off x 5 (21)
Arch Hold 40 Seconds On, 60 Seconds Off x 5 (21)

2.
Floor Press 3 x 10-15 Reps
Bent Over Row 3 x 10-15 Reps
Pec 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:
20 Seconds On – 40 Seconds Off
30 Seconds On – 60 Seconds Off
40 Seconds On – 80 Seconds Off
x 6
(hard effort)

2.
Ski:
Ski 3000m
5 Minutes Rest
Ski 2000m
5 Minutes Rest
Ski 1000m
(consistent pace)

3.
Assault Bike:
20 Seconds On
20 Seconds Off
x 30
(hard effort)

4.
Run:
Sprint 100m
Rest 3 Minutes
x 10
(maximum effort)

 

Barbell Cycling

30 Seconds of Power Snatch @ 30/42.5kg
30 Seconds Rest
x 5

30 Seconds of Power Clean @ 42.5/60kg
30 Seconds Rest
x 5

 

Olympic Weightlifting

1 Rep Max Power Snatch
1 Rep Max Power Clean
1 Rep Max Push Jerk