Teesside Competitor Programme w/c 23.04.2018

Strict Gymnastics Volume

5 x 7 Reps (Add Weight as needed)(or Deficit for HSPUs)(Scale as needed)

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

 

Strict Muscle Up Volume

Choose 1 of the below based on how many Max Unbroken Reps you can do:

1 x Ring Pull Up (with false grip)
1 x Strict Muscle Up
1 x Ring Dip
x 5
Rest as needed between Sets (Add Weight as needed)(Scale as needed)

 

Kipping Gymnastics Volume

Test 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:
Snatch:
1 Rep @ 75%, 1 Rep @ 80%, 1 Rep @ 85%
1 Rep @ 78%, 1 Rep @ 84%, 1 Rep @ 90%
1 Rep @ 81%, 1 Rep @ 88%, 1 Rep @ 95%
(NO Touch & Go Reps)

Heavy Snatch Pulls (from floor) 3 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:
Clean & Jerk:
1 Rep @ 75%, 1 Rep @ 80%, 1 Rep @ 85%
1 Rep @ 78%, 1 Rep @ 84%, 1 Rep @ 90%
1 Rep @ 81%, 1 Rep @ 88%, 1 Rep @ 95%
(NO Touch & Go Reps)

Heavy Clean Pulls (from floor) 3 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)

 

Strength:

Day 1:
Back Squat: 6 x 2 Reps @ 80%
Shoulder Press: 5 Reps @ 65%, 5 Reps @ 75%, AMRAP @ 85%
(use 90% + 5kg to work out the above %’s)
Single Arm DB Press 3 x 8-12 Reps Each Arm (standing)
Triceps Kick Back 3 x 10-15 Reps Each Arm
Hollow Hold: 40 Seconds On, 40 Seconds Off x 3
Arch Hold: 40 Seconds On, 40 Seconds Off x 3
Glute-Ham Raise 1 x 8-12 Reps (add weight as needed)(scale with band if 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)(alt with above 3 exercises)

Day 2:
Back Squat: 6 x 6 Reps @ 80%
Barbell Bent Over Row 8 x 2 Reps with 3 Second Pause at Top
One Arm Kettlebell Row 3 x 8-12 Reps Each Arm
DB Preacher Curl 3 x 10-15 Reps Each Arm
Hollow Hold: 40 Seconds On, 40 Seconds Off x 3
Arch Hold: 40 Seconds On, 40 Seconds Off x 3
Glute-Ham Raise 1 x 8-12 Reps (add weight as needed)(scale with band if 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)(alt with above 3 exercises)

Day 3:
Back Squat: 6 x 2 Reps @ 80%
Bench Press: 5 Reps @ 65%, 5 Reps @ 75%, AMRAP @ 85%
(use 90% + 5kg to work out the above %’s)
Deadlift: 1 Rep Max
Side Plank Hold: 40 Seconds On, 40 Seconds Off x 3
Plank Hold: 40 Seconds On, 40 Seconds Off x 3
Glute-Ham Raise 1 x 8-12 Reps (add weight as needed)(scale with band if 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)(alt with above 3 exercises)

Day 4: (Optional Extra Assistance)
Lying Barbell Row with Normal Grip 2 x 8-12 Reps
Lying Barbell Row with Wide Grip 2 x 8-12 Reps
Lying Barbell Row with Reverse Grip 2 x 8-12 Reps
Alternating DB Chest Press 2 x 8-12 Reps Each Arm (hold at top)
Single Arm Ring Row 2 x 8-12 Reps Each Arm
Single Arm Lateral DB Raise 2 x 10-15 Reps Each Arm
Lying Reverse DB Fly 2 x 10-15 Reps

 

Engine Board

Row:
Row 1000m
3 Minute Rest
x 2
Row 500m
90 Seconds Rest
x 3
Row 250m
45 Seconds Rest
x 4

Ski:
1 Minute On
1 Minute Off
x 5
30 Seconds On
30 Seconds Off
x 10

Assault Bike:
15 Minutes On
3 Minutes Off
x 2

Run:
Run 800m
Rest 3 Minutes
x 2
Run 400m
Rest 90 Seconds
x 3
Run 200m
Rest 45 Seconds
x 4

Mixed:
Row 45 Seconds
15 Seconds Rest
Ski 45 Seconds
15 Seconds Rest
Assault Bike 45 Seconds
15 Seconds Rest
x 10

 

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