Extra Training

Extra Training w/c 28.12.2020

Strength:

Day 1:
Front Squat 1 Rep Max
Push Press 1 Rep Max
Weighted Pull Up 1 Rep Max

 

Strict Gymnastics

Every 30 Seconds for 7 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!

5 Minute AMRAP

(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.
Glute Ham Raise 3 x 8-12 Reps
Bulgarian Split Squat 3 x 8-12 Reps Each Leg
Back Extension 3 x 8-12 Reps

 

Upper Body Accessories

1.
Ring Row 3 x 8-12 Reps
Ring Press Up 3 x 8-12 Reps
Negative Pull Up 3 x 6-12 Reps
(Scale with Band Assistance if needed)
Negative Ring Dip 3 x 6-12 Reps
(Scale with Band Assistance if needed)

 

Engine

1.
Row:
1 Minute On
1 Minute Off
x 15
(Hard Effort)

2.
Ski:
Sprint 150m
Rest 90 Seconds
x 10
(Maximum Effort)

3.
Assault Bike:
40/50 Calories
Rest 5 Minutes
x 3
(Hard Effort)

4.
Run:

a)
Run 1000m
Rest 5 Minutes
x 3
(Hard Effort)

b)
In 3 Minutes:
Run 400m
Rest Remaining Time
x 8

c)
Run 1 Mile
Rest 3 Minutes
Run 1.5 Mile
Rest 3 Minutes
Run 1 Mile

 

Olympic Weightlifting

a)
Snatch Complex:
1 x Squat Snatch
1 x Hang Squat Snatch
1 x Overhead Squat
(Unbroken)

b)
1 x Power Clean & Push Jerk: Every 45 Seconds x 16 @ 70-75%

 

Core

a)
30 Second Hollow Hold
1 Minute Plank Hold
Rest 30 Seconds
x 3

b)
Strict Toes to Bar 3 x Max Reps
(Scale to Knee Raises if needed)