Extra Training

Extra Training w/c 29.06.2020

Strength:

Day 1:
Back Squat: 2 x 8 Reps @ 76%
Shoulder Press: 3 Reps EMOTM for 7 Minutes @ 80% + 2kg
Standing Reverse Grip Bent Over Row 3 x 8 Reps

Day 2:
Front Squat: 2 x 8 Reps @ 76%
Bench Press: 3 Reps EMOTM for 7 Minutes @ 80% + 3kg
Deadlift: 7 Reps EMOTM for 7 Minutes @ 60% + 10kg

 

Strict Gymnastics

Every 30 Seconds for 11 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!

For Time of:
50 or 100 Reps

(if your max unbroken is above 25, do 100 Reps, if not do 50 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.
Bulgarian Split Squat 3 x 10-15 Reps Each Leg
Single Leg Glute Bridges 3 x 10-15 Reps Each Leg
Back Extension 3 x 10-15 Reps
Max Hollow Hold
Max Arch Hold

2.
Seated Press 3 x 10-15 Reps
One Arm Bent Over Row 3 x 10-15 Reps
Lateral Raise 3 x 10-15 Reps
Reverse Raise 3 x 10-15 Reps
Triceps Kick Back 3 x 10-15 Reps
Concentration Curl 3 x 10-15 Reps

 

Engine

1.
Row:
1 Minute On
2 Minutes Off
x 10
(hard effort)

2.
Ski:
Ski 2000m
Rest 3 Minutes
Ski 1000m
Rest 2 Minutes
Ski 1000m
(consistent pace)

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

4.
Run:
Sprint 100m
Rest 2 Minutes
Sprint 50m
Rest 3 Minutes
x 3

 

Barbell Cycling

Power Snatch @ 30/42.5kg
40 Seconds On, 40 Seconds Off
30 Seconds On, 30 Seconds Off
20 Seconds On, 20 Seconds Off
10 Seconds On

Power Clean @ 42.5/60kg
20 Seconds On
30 Seconds Off
x 5

 

Olympic Weightlifting

1 x Hang Snatch EMOTM x 8 @ 80%
1 x Hang Clean EMOTM x 8 @ 80%
1 x Split Jerk EMOTM x 8 @ 80%