Teesside Competitor Programme w/c 10.06.2019


Strict Gymnastics
Every 30 Seconds for 9 Minutes @ 15% (15% of Max Unbroken Reps)

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

Kipping Gymnastics
Every 20 Seconds for 10 Minutes @ 10% + 1 Rep Per Minute (10% of Max Unbroken Reps)
(add 1 rep per minute, NOT every 20 seconds)

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 EMOTM for 9 Minutes
(4-5) 2 Reps EMOTM for 9 Minutes
(6-7) 3 Reps Every 90 Seconds for 9 Minutes
(8-9) 3 Reps EMOTM for 9 Minutes
(10+) 3 Reps Every 45 Seconds for 9 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:
1 x Block Snatch: EMOTM for 10 Minutes @ 77-82%
1 x Block Clean: EMOTM for 10 Minutes @ 77-82%
1 x Split Jerk: EMOTM for 10 Minutes @ 77-82%
Snatch Pull (from floor) 3 x 5 Reps
1 x Snatch Drop + 3 x Sots Press x 5 Sets

Day 2:
Power Snatch 3 x 20 Reps (3 x Unbroken Sets)
Clean & Jerk 3 x 15 Reps (3 x Unbroken Sets

 

Strength
Day 1:
Front Squat: 1 x 3 Reps @ 60%, 1 x 3 Reps @ 65%, 6 x 3 Reps @ 70%
Shoulder Press: 5 Reps @ 75%, 3 Reps @ 85%, AMRAP @ 95% (use 90% of 1 Rep Max for %’s)
Glute-Ham Raise 3 x 10 Reps
Hollow & Arch Hold: 30 Seconds On, 30 Seconds Off x 6

Day 2:
Front Squat: 1 x 6 Reps @ 70%, 1 x 6 Reps @ 75%, 6 x 3 Reps @ 80%
Bent Over Row 3 x 10 Reps
Hip Extension 3 x 10 Reps
GHD Sit Up 3 x 10 Reps

Day 3:
Back Squat: 1 x 3 Reps @ 60%, 1 x 3 Reps @ 65%, 6 x 3 Reps @ 70%
Bench Press: 5 Reps @ 75%, 3 Reps @ 85%, AMRAP @ 95% (use 90% of 1 Rep Max for %’s)
Deadlift: 2 Reps @ 80%, 2 Reps @ 86%, 2 Reps @ 92%, 2 Reps @ 97.5%
Back Extension 3 x 10 Reps
Hollow & Arch Hold: 30 Seconds On, 30 Seconds Off x 6

 

Pump Session
Strict Chin Up 3 x Max Reps
Wide Grip Football Bar Bench Press 3 x 10 Reps
Single Arm Ring Row 3 x 10 Reps
Seated (Floor) DB Shoulder Press 3 x 10 Reps
Lying Kettlebell Row 3 x 10 Reps
Ring Press Ups 3 x 10 Reps
EZ Bar Bicep Curl 3 x 15 Reps
Narrow Grip Football Bar Skull Crusher 3 x 15 Reps
50 GHD Sit Ups

 

Engine Board
Row:
Row 2000m
Rest 2 Minutes
x 3

Ski:
45 Seconds On
2 Minutes 15 Seconds Off
x 10

Assault Bike:
30 Seconds On
30 Seconds Off
x 30

Run:
1 Mile Run
2 Minutes Rest
x 3

Mixed:
3 Rounds For Time of:
Row 750m
Ski 500m
Assault Bike 25 Calories
Rest 3 Minutes

 

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