Teesside Competitor Programme w/c 16.10.2017

Strength:

Day 1:
Back Squat: 5 x 3 Reps @ 85% (135-150 Seconds Rest)
Shoulder Press: 5 Reps @ 80%, 4 Reps @ 87.5%, 3 Reps @ 95%

Day 2:
Front Squat: 1 x 3 Reps @ 75%, 1 x 3 Reps @ 85%, 1 x 3 Reps @ 95%
Bench Press: 5 Reps @ 80%, 4 Reps @ 87.5%, 3 Reps @ 95%

Day 3:
Back Squat: 2 Rep Max
Deadlift: 5 Reps @ 80%, 4 Reps @ 87.5%, 3 Reps @ 95%

Gymnastics Volume:

Test Max Unbroken Reps

 

Engine Board

Check out the Board in the Box!

Assistance/Bodybuilding:

Lower Body:
High Box Step Up 3 x 8-12 Reps Each Leg
GHD Hamstring Curls 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps

Left Side Plank 30 Seconds
Right Side Plank 30 Seconds
Hollow Hold 30 Seconds
Arch Hold 30 Seconds
x 4

Upper Body 1:
Wide Grip Football Bar Bench Press 3 x 8a12 Reps
Wide Grip Football Bar Bent Over Row 3 x 8-12 Reps
Incline Alternating DB Chest Press 3 x 8-12 Reps Each
One Arm DB Row 3 x 8-12 Reps Each
Ring Press Ups 3 x 8-12 Reps
Lying DB Reverse Fly 3 x 10-15 Reps
Football Bar Overhead Tricep Extension 3 x 10-15 Reps
Football Bar Hammer Curl 3 x 10-15 Reps
Weighted Crunch 3 x 10-15 Reps
GHD Sit Ups x 50 Reps

Upper Body 2:
Fat Bar Shoulder Press 3 x 8-12 Reps
Strict Ring Pull Ups 3 x 8-12 Reps
Seated (Floor) Alternating DB Shoulder Press 3 x 8-12 Reps Each
Barbell Bent Over Row 3 x 8-12 Reps
DB Lateral & Front Raise 3 x 10-15 Reps
One Arm High Cable Row 3 x 8-12 Reps
Triceps Kick Back 3 x 10-15 Reps Each
Alternating DB Bicep Curl 10-15 Reps Each
L-Hang 5 Seconds + 1 x Strict Toes to Bar 3 x Max Reps

 

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