Teesside Competitor Programme w/c 22.10.2018

Strict Gymnastics Volume

Every 30 Seconds for 7 Minutes @ 15% + 1 Rep Per Minute
(find 15%, multiply by 2, round to nearest whole number, split into 2 sets across the full minute)
(add 1 Rep to every minute, NOT to every 30 seconds)

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 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

(use Weighted Vest to increase difficulty if needed)

 

Kipping Gymnastics Volume

Every 30 Seconds for 12 Minutes @ 15% + 1 Rep Per Minute
(find 15%, multiply by 2, round to nearest whole number, split into 2 sets across the full minute)
(add 1 Rep every Minute, NOT to every 30 Seconds)

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

 

Weightlifting

Day 1:
1 x Hang Snatch: Every 30 Seconds for 6 Minutes @ 70%
1 x Hang Clean: Every 30 Seconds for 6 Minutes @ 70%
1 x Split Jerk: Every 30 Seconds for 6 Minutes @ 70%

Snatch Drop 3 x 5 Reps
(NO dip & drive)
(doesn’t need to be heavy, get faster punching under the bar)

Day 2:
5 Hang Power Snatches: EMOTM x 6 @ 65%
5 Hang Power Cleans: EMOTM x 6 @ 65%
5 Push Jerks: EMOTM x 6 @ 65%
(all unbroken sets)

Sots Press 5 x 3 Reps
(behind the neck press, while in the bottom of an overhead squat)

 

Strength & Lower Body Assistance:

Day 1:
1 x 20 Back Squats @ 5 Rep Max – 12.5kg
Z-Press: 5 @ 65%, 5 @ 75%, AMRAP @ 85% (aim for 5+)(90% +2.5kg)
(use 90% + 2.5kg of your 1 Rep Max, in order to work out your %’s)
Lying Barbell Row 3 x 8 Reps
Barbell Hip Thrust 3 x 8 Reps
Hollow Hold: 40 Seconds On, 40 Seconds Off x 4
Arch Hold: 40 Seconds On, 40 Seconds Off x 4
Glute-Ham Raise 1 x 10-15 Reps (add weight as needed)
Hip Extension 1 x 10-15 Reps (add weight as needed)
Back Extension 1 x 10-15 Reps (add weight as needed)
GHD Sit Up 3 x 10-15 Reps (add weight as needed)

Day 2:
1 x 20 Back Squats @ 5 Rep Max – 10kg
Bench Press: 5 @ 65%, 5 @ 75%, AMRAP @ 85% (aim for 5+)(90% + 2.5kg)
(use 90% + 2.5kg of your 1 Rep Max, in order to work out your %’s)
Deadlift: 5 @ 65%, 5 @ 75%, AMRAP @ 85% (aim for 5+)(90% + 2.5kg)
(use 90% + 2.5kg of your 1 Rep Max, in order to work out your %’s)
Lying Reverse Grip Barbell Row 3 x 8 Reps
Single Leg Barbell Romanian Deadlift 3 x 8 Reps Each Leg
Side Plank Hold: 40 Seconds On, 40 Seconds Off x 4 Each Side
Glute-Ham Raise 1 x 10-15 Reps (add weight as needed)
Hip Extension 1 x 10-15 Reps (add weight as needed)
Back Extension 1 x 10-15 Reps (add weight as needed)
GHD Sit Up 3 x 10-15 Reps (add weight as needed)

 

Upper Body Assistance

Day 1:
Standing Single Arm Kettlebell Press 3 x 10-15 Reps
(hold other Kettlebell overhead during the set)
Ring Row with 3 Seconds Pause 3 x 10-15 Reps (hold at top)
Pike 3 x 10-15 Reps (knee or feet on box)
Lying Kettlebell Row with 3 Second Pause 3 x 10-15 Reps (hold at top)
Wall Handstand Hold 30 Seconds On, 30 Seconds Off x 5
Chin Over Bar Hold 3 x Max
(standard pull up grip, add weight if over 30 seconds)
Football Bar Skull Crusher 3 x 10-15 Reps
L-Sit (Parallette) 25 Seconds On, 60 Seconds Off x 4
(full standard is feet above Wallball)
(scale by holding above floor or tucking knees)

Day 2:
Strict Chin Up 3 x 10-15 Reps (add weight if needed)
Strict Dip 3 x 10-15 Reps (use DB’s on blocks or boxes)
Ring Pull Up Hold 3 x Max (hold at top)
(add weight if over 30 seconds)
Ring Press Ups 3 x 10-20 Reps (add weight if needed)
Lying Reverse Fly Hold 3 x Max @ 1.25/2.5kg
(increase weight if over 30 seconds)
DB Chest Press 3 x 10-15 Reps
DB Alternating Bicep Curl 3 x 10-15 Reps
Ring L-Sit 25 Seconds On, 60 Seconds Off x 4
(full standard is feet above Rings)

 

Engine Board

Row:
1000m Row
3 Minutes Rest
x 4

Ski:
1 Minute On
1 Minute Off
x 15

Assault Bike:
30 Seconds On
30 Seconds Off
x 30

Run:
Run 800m
Rest 3 Minutes
x 4

Mixed:
3 Rounds for Time of:
Assault Bike 2500m
Ski 1000m

 

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