Extra Training

Extra Training w/c 28.09.2020

Strength:

Day 1:
Pause Back Squat: 4 x 6 Reps @ 72-77%
Shoulder Press 8 x 2 Reps @ 87-92%
Lying Wide Grip Barbell Row with 3 Second Pause 3 x 10 Reps

Day 2:
Pause Front Squat: 4 x 6 Reps @ 72-77%
Bench Press 8 x 2 Reps @ 87-92%
Deadlift 6 x 4 Reps @ 82-87% (Touch & Go)

 

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!

Every 20 Seconds for 10 Minutes @ 10% (10% 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

1.
GHD Hamstring Curl 3 x 8-12 Reps
Hip Extension 3 x 8-12 Reps
Back Extension 3 x 8-12 Reps

2.
High Box Toe Tap 3 x 8-12 Reps Each Leg
Forward Lunge 3 x 8-12 Reps Each Leg
Back Extension Static Hold 30 Seconds On/Off x 3

 

Upper Body Accessories

1.
Seated One Arm DB Press 3 x 8-12 Reps Each Arm
Single Arm Ring Row 3 x 8-12 Reps
(Alternate above two exercises)
One Arm Forward + Lateral Raise 3 x 8-12 Reps Each Arm
Lying DB Reverse Raise 3 x 8-12 Reps
(Alternate above two exercises)
One Arm DB Skull Crusher 3 x 8-12 Reps Each Arm
Barbell Biceps Curl 3 x 8-12 Reps
(Alternate above two exercises)

2.
Incline DB Chest Press 3 x 8-12 Reps
One Arm Bent Over Row 3 x 8-12 Reps Each Arm
(Alternate above two exercises)
Incline DB Pectoral Fly 3 x 8-12 Reps
Lying Reverse DB Fly 3 x 8-12 Reps
(Alternate above two exercises)
Football Bar Skull Crusher 3 x 8-12 Reps
Football Bar Hammer Curl 3 x 8-12 Reps
(Alternate above two exercises)

 

Engine

1.
Row:
For Time of:
1000m

2.
Ski:
For Time of:
5000m

3.
Assault Bike:
Max Calories in 30 Seconds
(Max Effort)

4.
Run:

a)
Sprint 200m
Rest 3 Minutes
Sprint 100m
Rest 3 Minutes
x 5
(Maximum Effort)

b)
For Time of:
Run 800m

Rest as needed then:

Run 400m
Rest 90 Seconds
x 5
(Hard Effort)

c)
For Time of:
Run 2 Miles

 

Olympic Weightlifting

a)
2 x Squat Snatch EMOTM x 6 @ 70-75%
Snatch Pulls 3 x 5 Reps
Sots Press 3 x 10 Reps

b)
1 Rep Max Split Jerk
1 x Power Clean EMOTM x 10 (Increase every Minute after successful lifts towards a Max)
Clean Pulls 3 x 5 Reps
 

Core

a)
30 Seconds of Flutter Kicks
10 Seconds Rest
30 Seconds of Arch Hold
10 Seconds Rest
30 Seconds of Plank Hold
10 Seconds Rest
x 3

b)
30 Seconds of Left Side Plank Dips
30 Seconds of Right Side Plank Dips
30 Seconds Rest
x 3