Teesside Competitor Programme w/c 18.12.2017

Gymnastics Volume:

Day 1:
EMOTM for 16 Minutes:
Odd = Kipping Ring or Bar Muscle Ups @ 25%
Even = 30 Seconds of Double Unders

Day 2:
EMOTM for 16 Minutes:
Odd = Kipping Chest to Bar or Regular Pull Ups @ 25%
Even = Kipping Handstand Push Ups @ 25%

Day 3:
EMOTM for 16 Minutes:
Odd = Kipping Toes to Bar @ 25%
Even = Kipping Ring Dips @ 25%

 

Weightlifting

Day 1:
Heavy Jerk
(doesn’t have to be a Max, but if it feels great, go for it!)

Day 2:
2 x Hang Power Snatch: EMOTM x 10 @ 70-80%

Day 3:
1 x Power Clean: EMOTM X 10 @ 80-90%

 

Strength:

Day 1:
Back Squat: 3 Reps @ 70%, 3 Reps @ 80%, 3 x 2 Reps @ 85%
Shoulder Press: 9 x 1 Rep @ 90-95%

Day 2:
Front Squat: 5 Reps @ 60%, 5 Reps @ 65%, 2 x 6 Reps @ 70%
Barbell Bent Over Row with 3 Second Pause: 5 x 3 Reps (Heavy)

Day 3:
Back Squat: 1 Rep Max
Bench Press: 9 x 1 Rep @ 90-95%
Deadlift: 9 x 1 Rep @ 90-95%

 

Assistance

Day 1:
Strict Chest to Bar Pull Ups: Test Max Unbroken Reps
Seated Fat Bar Press 3 x 8-12 Reps
Triceps Kick Back 3 x 10-15 Reps Each Arm
Hollow Hold: Test Max Hold
GHD Sit Up 3 x 15-20 Reps (add Weight if needed)
Back Extension 3 x 15-20 Reps (add Weight if needed)

Day 2:
Strict Handstand Push Ups: Test Max Unbroken Reps
Wide Grip Lying Barbell Row 3 x 8-12 Reps
DB Concentration Curl 3 x 10-15 Reps Each Arm
Arch Hold: Test Max Hold
Strict Toes to Bar 3 x Max
Hip Extension 3 x 15-20 Reps (add Weight if needed)

Day 3:
Strict Muscle Ups:
(1-3) 1 Rep Every 90 Seconds for 9 Minutes
(4-5) 2 Reps Every 90 Seconds for 9 Minutes
(6-7) 2 Reps EMOTM for 9 Minutes
(8-9) 2 Reps Every 45 Seconds for 9 Minutes
(10+) 2 Reps Every 30 Seconds for 9 Minutes
Reverse Grip Barbell Row 3 x 8-12 Reps
Fat Bar Bench Press 3 x 8-12 Reps
Reverse DB Fly Static Hold @ 1.25/2.5kg 3 x Max
L-Sit 3 x Max Hold

 

Engine Board

Row:
500m Row
90 Seconds Rest
x8

Assault Bike:
90 Seconds On
90 Seconds Off
x 10

Ski:
45 Seconds On
45 Seconds Off
x 20

Run:
Run 800m
Rest 3 Minutes
x 3
Run 400m
Rest 90 Seconds
x 3

 

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