Extra Training

Extra Training w/c 30.03.2020

Strength:

This is the exact same Programme which can be found written on the “Strength Board” in the Box.

This is Week 4 of the current Strength Cycle!

Day 1:
Front Squat 5 x 5 Reps @ 85%
Push Press 4 x 6 Reps @ 77-82%
Standing Barbell Bent Over Row 3 x 6 Reps

Day 2:
Front Squat 6 x 2 Reps @ 80%

Day 3:
Front Squat 4 x 4 Reps @ 90%
Pause Bench Press 4 x 6 Reps @ 72-77%
Deadlift: 3 Reps EMOTM for 9 Minutes @ 80%

 

Strict Gymnastics

Every 30 Seconds for 7 Minutes @ 15% + 1 Rep Per Minute (15% of max unbroken reps)
(find 15%, multiply by 2, round to nearest whole number then split across the minute)
(add 1 Rep per minute, NOT every 30 seconds!)
(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!

Test 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.
Bulgarian Split Squat 3 x 10-15 Reps Each Leg
Romanian Deadlift 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 30 Seconds On, 45 Seconds Off x 4 (13)
Arch Hold 30 Seconds On, 45 Seconds Off x 4 (13)

2.
One Arm DB Row 3 x 10-15 Reps Each Arm
Seated Single Arm DB Z-Press 3 x 10-15 Reps Each Arm
Bent Over Reverse DB Fly 3 x 10-15 Reps
Seated Lateral DB Raise 3 x 10-15 Reps
DB Preacher Curl 3 x 10-15 Reps Each Arm
Single Arm DB Skull Crusher 3 x 10-15 Reps Each Arm
V-Sit 30 Seconds On, 30 Seconds Off x 3

 

Engine

1.
Row:
90 Seconds On
90 Seconds Off
x 10
(hard effort)

2.
Ski:
150m
Rest 90 Seconds
x 10
(maximum effort)

3.
Assault Bike:
1 Minute On
2 Minutes Off
x 10
(hard effort)

4.
Run:
Run 800m
Rest 1 Minute
Run 400m
Rest 1 Minute
x 3
(consistent pace)

5.
Mixed:
Row, Ski or Bike 15/20 Calories
Rest 1 Minute
Run 200m
Rest 1 Minute
x 5
(hard effort)

 

Barbell Cycling

Power Snatches @ 25/35kg:
10 Seconds On, 10 Seconds Off
20 Seconds On, 20 Seconds Off
30 Seconds On
2 Minutes Rest
x 2

Power Cleans @ 35/50kg:
10 Seconds On, 10 Seconds Off
20 Seconds On, 20 Seconds Off
30 Seconds On
2 Minutes Rest
x 2

Push Jerks @ 35/50kg:
10 Seconds On, 10 Seconds Off
20 Seconds On, 20 Seconds Off
30 Seconds On
2 Minutes Rest
x 2

 

Olympic Weightlifting

Heavy Snatch Complex:
1 x Hi Hang Squat Snatch
1 x Hang Squat Snatch
1 x Squat Snatch

Heavy Hang Clean & Jerk
3 Rep Max Overhead Squat
Sots Press 3 x 10-15 Reps