Teesside Competitor Programme w/c 22.04.2019


Strict Gymnastics
EMOTM for 8 Minutes @ 25% (25% of Max Unbroken Reps)

Choose From Any or All of the Below:
Pull Ups
Chest to Bar Pull Ups
Handstand Push Ups
Ring Dips

Kipping Gymnastics
Test Max Unbroken Reps

Choose from Any or All of the Below:
Pull Ups
Chest to Bar Pull Ups
Ring Muscle Ups
Bar Muscle Ups
Toes to Bar
Handstand Push Ups
Ring Dips

Strict Muscle Ups
(1-3) 1 Rep Every 2 Minutes for 12 Minutes
(4-5) 1 Rep EMOTM for 12 Minutes
(6-7) 1 Rep Every 40 Seconds for 12 Minutes
(8-9) 1 Rep Every 30 Seconds for 12 Minutes
(10+) 1 Rep Every 20 Seconds for 12 Minutes

(Choose from the above based on your Max Unbroken Reps which is shown in the brackets)
(Wear a Weighted Vest to Increase Difficulty)

 

Olympic Weightlifting
Day 1:
2 x Block Snatch: EMOTM for 6 Minutes @ 65-70%
2 x Block Clean: EMOTM for 6 Minutes @ 65-70%
2 x Split Jerk: EMOTM for 6 Minutes @ 65-70%
5 x Snatch Drop + 5 x Sots Press x 5 Sets

Day 2:
5 x Hang Power Snatch: EMOTM for 6 Minutes @ 60%
5 x Hang Power Clean: EMOTM for 6 Minutes @ 60%
5 x Push Jerk: EMOTM for 6 Minutes @ 60%

 

Strength
Day 1:
Pause Back Squat 6 x 4 Reps @ 77-82% (3 Second Pause)
Push Press 6 x 4 Reps @ 77-82%
Pause Lying Barbell Row 6 x 4 Reps (3 Second Pause)
High Box Step Up 1 x 10-15 Reps
Glute-Ham Raise 1 x 10-15 Reps
Hip Extension 1 x 10-15 Reps
Back Extension 1 x 10-15 Reps
GHD Sit Ups 1 x 10-15 Reps
Hollow & Arch Hold: 30 Seconds On, 50 Seconds Off x 4

Day 2:
Pause Front Squat 6 x 4 Reps @ 77-82% (3 Second Pause)
Pause Bench Press 6 x 4 Reps @ 77-82% (3 Second Pause)
Deadlift 6 x 4 Reps @ 77-82%% (NOT Touch & Go)
High Box Step Up 1 x 10-15 Reps
Glute-Ham Raise 1 x 10-15 Reps
Hip Extension 1 x 10-15 Reps
Back Extension 1 x 10-15 Reps
GHD Sit Ups 1 x 10-15 Reps
Hollow & Arch Hold: 30 Seconds On, 50 Seconds Off x 4

 

Pump Session
Strict Chin Up 3 x Max Reps
Ring Press Up 3 x Max Reps
One Arm DB Row 3 x 10 Reps Each Arm
Seated Single Arm DB Press 3 x 10 Reps Each Arm
Lying DB Reverse Fly 3 x 15 Reps
DB Pec Fly 3 x 15 Reps
EZ Bar Bicep Curl 3 x 15 Reps
Football Bar Overhead Extension 3 x 15 Reps
Ring L-Sit 3 x Max

 

Engine Board
Row:
1000m Row
Rest 3 Minutes
x 4

Ski:
5 Minutes On
1 Minute Off
x 5

Assault Bike:
30 Seconds On (Sprint)
Rest 2 Minutes 30 Seconds
20 Seconds On (Sprint)
Rest 1 Minute 40 Seconds
10 Seconds On (Sprint)
Rest 2 Minutes 50 Seconds
x 5

Run:
In 6 Minutes:
Run 800m
Rest remaining time
x 4

Mixed:
5 Rounds for Time of:
Row 500m
Run 400m

 

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