Teesside Competitor Programme w/c 13.08.2018

Strict Gymnastics Volume

EMOTM for 6 Minutes @ 25% (25% of Max Unbroken Reps)
(if you need to test your max do this before you start)
(if you need to add difficulty wear a vest or go deficit etc.)

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 2 Minutes for 6 Minutes
(4-5) 1 Rep EMOTM for 6 Minutes
(6-7) 1 Rep Every 40 Seconds for 6 Minutes
(8-9) 1 Rep Every 30 Seconds for 6 Minutes
(10+) 1 Rep Every 20 Seconds for 6 Minutes
(pick from above list based on your max unbroken reps which are in brackets)
(if you need to test max do this before you start)
(if you need to add difficulty wear a vest or do L-Sit Strict Muscle Ups)

 

Kipping Gymnastics Volume

EMOTM for 10 Minutes @ 25% (25% of max unbroken reps)
(if you need to test max do this before you start)
(if you need to add difficulty wear vest or go deficit etc.)

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 Snatch: EMOTM x 10 @ 80%
1 x Clean & Jerk: EMOTM x 10 @ 80%

Heavy Snatch & Clean Pulls (from FLOOR) 6 x 4 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:
3 x Power Snatch: EMOTM x 6 @ 75%
3 x Power Clean: EMOTM x 6 @ 75%
3 x Push Jerk: EMOTM x 6 @ 75%

 

Strength & Lower Body Assistance:

Day 1:
Shoulder Press 1 Rep Max
Build to Box Back Squat Heavy 3 Reps (set box at just below parallel)
Box Back Squat 5 x 3 Reps @ 85-90% of the above established weight
Build to Weighted Pull Up Heavy 3 Reps
Bulgarian Split Squat 3 x 8-12 Reps Each Leg (add weight as needed)
Hollow Hold: 25 Seconds On, 20 Seconds Off x 5
Arch Hold: 25 Seconds On, 20 Seconds Off x 5
Glute-Ham Raise 1 x 8-12 Reps (add weight as needed)
Hip Extension 1 x 8-12 Reps (add weight as needed)
Back Extension 1 x 8-12 Reps (add weight as needed)
GHD Sit Up 3 x 8-12 Reps (add weight as needed)

Day 2:
Bench Press 1 Rep Max
3 x Front Squats: EMOTM x 10 @ 75% (of 1 rep max)
Deadlift 6 x 4 Reps @ 78-83% (no touch & go)
Reverse Lunge 3 x 8-12 Reps Each Leg (add weight as needed)
Side Plank Hold: 25 Seconds On, 20 Seconds Off x 5 Each Side
Glute-Ham Raise 1 x 8-12 Reps (add weight as needed)
Hip Extension 1 x 8-12 Reps (add weight as needed)
Back Extension 1 x 8-12 Reps (add weight as needed)
GHD Sit Up 3 x 8-12 Reps (add weight as needed)

 

Upper Body Assistance

Day 1:
Seated Alternating DB Press 3 x 8-12 Reps Each Arm (hold at top)
One Arm DB Row 8-12 Reps Each Arm
Standing DB Single Arm Front Raise 3 x 8-12 Reps
Reverse Grip Barbell Bent Over Row 3 x 8-12 Reps
Standing DB Single Arm Lateral Raise 3 x 8-12 Reps
Ring Row 3 x 8-12 Reps
Single Arm DB Skull Crusher 3 x 8-12 Reps
DB Spider Curl 3 x 8-12 Reps
L-Sit (Parallette) 15 Seconds On, 45 Seconds Off x 3
(full standard is feet above Wallball)
(scale by holding above floor or tucking knees)

Day 2:
Incline Alternating DB Chest Press 3 x 8-12 Reps Each Arm (hold at top)
Lying KB Row 3 x 8-12 Reps
Incline DB Pec Fly 3 x 8-12 Reps
Single Arm Ring Row 3 x 8-12 Reps Each Arm
Ring Press Up 3 x 8-12 Reps (add weight as needed)
Wide Grip Football Bar Bent Over Row 3 x 8-12 Reps
Barbell Skull Crusher 3 x 8-12 Reps
DB Hammer Curl 3 x 8-12 Reps

 

Carries & Sleds

50m Backwards Sled Drag @ 50/70kg
Rest 20 Seconds
50m Front Rack Carry @ 16/24kg’s
Rest 20 Seconds
x 5

 

Engine Board

Row:
250m Row
45 Seconds Rest
500m Row
90 Seconds Rest
1000m Row
3 Minutes Rest
x 2

Ski:
20 Seconds On
10 Seconds Off
x 8
3 Minutes Rest
x 3 Rounds

Assault Bike:
1 Minute On
1 Minute Off
x 15

Run:
100m Sprint
Rest 1 Minute
x 20

Mixed:
20 Seconds of Calorie Row
40 Seconds Rest
20 Seconds of Calorie Ski
40 Seconds Rest
20 Seconds of Calorie Assault Bike
40 Seconds Rest
x 5

 

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