Extra Training

Extra Training w/c 27.07.2020

Strength:

Day 1:
Back Squat: 2 x 5 Reps @ 88%
Shoulder Press: 7 Reps EMOTM for 7 Minutes @ 60% + 2kg
Standing Wide Grip Bent Over Row 3 x 10 Reps

Day 2:
Front Squat: 2 x 5 Reps @ 88%
Bench Press: 7 Reps EMOTM for 7 Minutes @ 60% + 3kg
Deadlift: 5 Reps EMOTM for 7 Minutes @ 70% + 15kg

 

Strict Gymnastics

Test 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!

EMOTM for 10 Minutes @ 25% + 1 Rep Per Minute (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.
Reverse Stepping Lunge 3 x 10-15 Reps Each Leg
Hip Thrust 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps

2.
Seated DB Press 3 x 10-15 Reps
Alternating DB Bent Over Row 3 x 10-15 Reps
Lateral DB Raise 3 x 10-15 Reps
Reverse DB Fly 3 x 10-15 Reps
Overhead DB Extension 3 x 10-15 Reps Each Arm
Preacher Curl 3 x 10-15 Reps Each Arm

 

Engine

1.
Row:
Sprint 100m
Rest 1 Minute
x 10
(maximum effort)

2.
Ski:
250m
Rest 2 Minutes
x 10
(hard effort)

3.
Assault Bike:
150 Calories
Rest 2 Minutes
100 Calories
Rest 2 Minutes
50 Calories
(consistent pace)

4.
Run:

a)
Run 1 Mile
Rest 6 Minutes
x 1
Run 800m
Rest 3 Minutes
x 2
Run 400m
Rest 90 Seconds
x 4
(consistent pace)

b)
Run 400m
Rest 3 Minutes
Run 200m
Rest 3 Minutes
x 3
(hard effort)

c)
Sprint 200m
Rest 3 Minutes
Sprint 100m
Rest 3 Minutes
x 3
(maximum effort)

 

Olympic Weightlifting

a)
1 x Squat Snatch: EMOTM x 8 @ 80-85%
1 x Clean & Jerk: Every 90 Seconds x 8 @ 80-85%

b)
2 Rep Max Power Snatch
2 Rep Max Power Clean
(not touch & go)

 

Core

a)
Tabata Left Side Plank Dips
Rest 1 Minute
Tabata Right Side Plank Dips

b)
40 Second Plank Hold
10 Second Rest
30 Second Hollow Hold
10 Second Rest
40 Second Plank Hold
10 Second Rest
30 Second Hollow Hold

1 Minute Rest

x 2