Teesside Competitor Programme w/c 10.12.2018

Strict Gymnastics Volume

Every 2 Minutes for 10 Minutes @ 40%

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

 

Strict Muscle Up Volume

1 x Ring Pull Up
1 x Strict Muscle Up
1 x Strict Dip
x 5 Sets
Rest as needed between sets
(add weight as needed)

 

Kipping Gymnastics Volume

EMOTM for 10 Minutes @ 25%

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 Power Snatch: Every 30 Seconds x 12 @ 70%
1 x Power Clean: Every 30 Seconds x 12 @ 70%
1 x Push Jerk: Every 30 Seconds x 12 @ 70%

Snatch Balance 3 x 5 Reps
(Dip & Drive)
(doesn’t need to be heavy, focus on accurate foot movement)

Day 2:
3 Squat Snatches: EMOTM x 10 @ 65% + 5kg
3 Squat Cleans: EMOTM x 10 @ 65% + 5kg
(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 Rep Max Overhead Squat
Z-Press: 3 @ 70%, 3 @ 80%, AMRAP @ 90% (aim for 3+)(90% +7.5kg)
(use 90% + 7.5kg of your 1 Rep Max, in order to work out your %’s)
Lying Barbell Row 3 x 12 Reps
Barbell Hip Thrust 3 x 12 Reps
Max Strict Toes to Bar
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:
Front Squat 5 x 5 Reps @ 75-80%
Bench Press: 3 @ 70%, 3 @ 80%, AMRAP @ 90% (aim for 3+)(90% + 7.5kg)
(use 90% + 7.5kg of your 1 Rep Max, in order to work out your %’s)
Deadlift: 3 @ 70%, 3 @ 80%, AMRAP @ 90% (aim for 3+)(90% + 15kg)
(use 90% + 15kg of your 1 Rep Max, in order to work out your %’s)
Lying Reverse Grip Barbell Row 3 x 12 Reps
Single Leg Barbell Romanian Deadlift 3 x 12 Reps Each Leg
Max GHD Hold (parallel to floor, facing up)
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 Double Kettlebell Press 3 x 10-15 Reps
Ring Row 3 x Max Reps
Standing Barbell Front Raise 3 x 10-15 Reps
One Arm DB Row 3 x 10-15 Reps Each Arm
Handstand Hold on Parallettes 30 Seconds On, 30 Seconds Off x 5
Strict Chin Ups 3 x 10-15 Reps (add weight if needed)(scale with band if needed to stay within rep range)
Football Bar Skull Crushers 3 x 10-15 Reps
Max L-Sit Hold
(full standard is feet above Wallball)
(scale by holding above floor or tucking knees)

Day 2:
Lying Double Kettlebell Row 3 x 10-15 Reps
DB Alternating Chest Press 3 x 10-15 Reps Each Arm
Single Arm Static Hold Ring Row 3 x Max (increase difficulty if over 1 Minute)
Ring Press Up with Feet on Box 3 x 10-15 Reps (feet level with shoulders)
Incline DB Reverse Fly 3 x 10-15 Reps
Incline DB Pec Fly 3 x 10-15 Reps
Max Ring L-Sit Hold
(full standard is feet above Rings)

 

Engine Board

Row:
2000m
Rest 3 Minutes
x 1
1000m
Rest 2 Minutes
x 2
500m
Rest 1 Minute
x 3

Ski:
30 Seconds On
30 Seconds Off
20 Seconds On
20 Seconds Off
10 Seconds On
10 Seconds Off
1 Minute Rest
x 10

Assault Bike:
15 Minutes On
3 Minutes Off
x 2

Run:
In 3 Minutes:
Run 400m
Rest Remaining Time
x 8

Mixed:
10 Rounds for Time of:
Row 300m
Assault Bike 12/15 Calories

 

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