Teesside Competitor Programme w/c 19.02.2018

Strict Gymnastics Volume

Every 30 Seconds for 7 Minutes @ 15% (15% of Max Unbroken Reps)

Choose from 2 – 3 of the following:
Chest to Bar Pull Ups
Pull Ups
Handstand Push Ups
Ring Dips

 

Strict Muscle Up Volume

(1-3) 1 Rep Every 90 Seconds for 12 Minutes
(4-5) 2 Reps Every 90 Seconds for 12 Minutes
(6-7) 2 Reps EMOTM for 12 Minutes
(8-9) 2 Reps Every 45 Seconds for 12 Minutes
(10+) 2 Reps Every 30 Seconds for 12 Minutes

 

Kipping Gymnastics Volume

Every 30 Seconds for 10 Minutes @ 15% (15% of Max Unbroken Reps)

Choose from 2 – 4 of the following:
Chest to Bar Pull Ups
Pull Ups
Handstand Push Ups
Ring Dips
Ring Muscle Ups
Bar Muscle Ups
Toes to Bar

 

Weightlifting

Day 1:
Heavy Snatch from Blocks (set Barbell at Knee height)
Heavy Clean from Blocks (set Barbell at Knee height)
(try not to let this take too long, think about setting yourself a time limit for each lift, if you feel great and that a PB may be on the cards, go for it! If not, then just get a Heavy for that day)

Heavy Snatch Pulls (from floor) 3 x 3 Reps
Heavy Clean Pulls (from floor) 3 x 3 Reps
(this is not based from a percentage of your max, make the pulls heavy and challenging but maintain proper positions throughout the movement)

Day 2:
2 x Hang Snatch: EMOTM for 8 Minutes @ 70-80%
2 x Hang Clean: EMOTM for 8 Minutes @ 70-80%

 

Strength:

Day 1:
Back Squat: 10 Reps @ your 5 Rep Max + 2.5kg
Push Press: 8 x 2 Reps @ 88-93%

Day 2:
Front Squat: 5 x 1 Rep @ 85-90%, 2 x 3 Reps @ 80-85%
Front Rack Hold: 3 x 20 Seconds @ 1 Rep Max + 10 – 20kg
Wide Grip Bent Over Row 8 x 2 Heavy Reps

Day 3:
Back Squat: 10 Reps @ your 5 Rep Max + 5kg
Pause Bench Press: 8 x 2 Reps @ 88-93%
Deadlift (NO Touch & Go) 8 x 2 Reps @ 83-88%

 

Assistance

Day 1:
Seated (on Floor) Barbell Press 3 x 8-12 Reps
DB Single Arm Skull Crusher 3 x 10-15 Reps
Hollow Hold: 10 Seconds On, 10 Seconds Off x 6
Arch Hold: 10 Seconds On, 10 Seconds Off x 6
GHD Sit Up 3 x 16-20 Reps (hold plate to add Weight if needed)
Back Extension 3 x 16-20 Reps (hold plate to add Weight if needed)

Day 2:
Standing DB Bent Over Row (one in each hand) 3 x 8-12 Reps
DB Concentration Curl 3 x 10-15 Reps
Hollow Hold: 10 Seconds On, 10 Seconds Off x 6
Arch Hold: 10 Seconds On, 10 Seconds Off x 6
Hip Extension 3 x 16-20 Reps (hold plate to add Weight if needed)
Plank Complex:
30 Second Plank
30 Second Left Side Plank
30 Second Right Side Plank
30 Second Rest
x 5

 

Engine Board

Row:
Row 500m
Rest 90 Seconds
x 8

Ski:
1 Minute On
1 Minute Off
x 15

Assault Bike:
30 Seconds On
30 Seconds Off
x 30

Run:
Run 400m
Rest 90 Seconds
x 8

Mixed:
Row 30 Seconds
Rest 30 Seconds
Ski 30 Seconds
Rest 30 Seconds
Row 60 Seconds
Rest 60 Seconds
Ski 60 Seconds
Rest 60 Seconds
x 5

 

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