Teesside Competitor Programme w/c 18.02.2019


Strict Gymnastics
Test Max Unbroken Reps

Choose From Any or All of the Below:
Pull Ups
Chest to Bar Pull Ups
Handstand Push Ups
Ring Dips

Kipping Gymnastics
Test Max Unbroken Reps

Choose from Any or All of the Below:
Pull Ups
Chest to Bar Pull Ups
Ring Muscle Ups
Bar Muscle Ups
Toes to Bar
Handstand Push Ups
Ring Dips

Strict Muscle Ups
(1-3) 1 Rep Every 90 Seconds for 12 Minutes
(4-5) 2 Reps Every 90 Seconds for 12 Minutes
(6-7) 2 Reps EMOTM for 12 Minutes
(8-9) 2 Reps Every 45 Seconds for 12 Minutes
(10+) 2 Reps Every 30 Seconds for 12 Minutes

(Choose from the above based on your Max Unbroken Reps which is shown in the brackets)
(Wear a Weighted Vest to Increase Difficulty)

 

Olympic Weightlifting
Day 1:
1 x Hang Snatch: EMOTM x 6 @ 75-80%
1 x Hang Clean: EMOTM x 6 @ 75-80%
1 x Split Jerk: EMOTM x 6 @ 75-80%
Snatch Drop 3 x 5 Reps
Pause Sots Press 5 x 3 Reps (hold at top for 5 Seconds)

Day 2:
5 x Power Snatch: EMOTM for 6 Minutes @ 60%
5 x Power Clean: EMOTM for 6 Minutes @ 60%
5 x Push Jerk: EMOTM for 6 Minutes @ 60%

 

Strength
Day 1:
Back Squat 9 x 1 Rep @ 90-95%
Shoulder Press 9 x 1 Rep @ 90-95%
Bent Over Row 9 x 2 Reps
Barbell Reverse Lunge 1 x 10-15 Reps Each Leg
Glute-Ham Raise 1 x 10-15 Reps
Hip Extension 1 x 10-15 Reps
Back Extension 1 x 10-15 Reps
GHD Sit Ups 1 x 10-15 Reps
Hollow & Arch Hold: 20 Seconds On, 40 Seconds Off x 4

Day 2:
Front Squat 9 x 1 Rep @ 90-95%
Bench Press 9 x 1 Rep @ 90-95%
Deadlift 9 x 1 Rep @ 90-95
Barbell Reverse Lunge 1 x 10-15 Reps Each Leg
Glute-Ham Raise 1 x 10-15 Reps
Hip Extension 1 x 10-15 Reps
Back Extension 1 x 10-15 Reps
GHD Sit Ups 1 x 10-15 Reps
Hollow & Arch Hold: 20 Seconds On, 40 Seconds Off x 4

 

Pump Session
Football Bar Wide Grip Bench Press 3 x 10 Reps
Strict Chin Up 3 x 10 Reps
Seated Double Kettlebell Press 3 x 10 Reps (sat on floor)
Lying Wide Grip Football Bar Row 3 x 10 Reps
Incline DB Pec Fly 3 x 15 Reps
Lying DB Reverse Fly 3 x 15 Reps
DB Concentration Curl 3 x 15 Reps
Triceps Kick Back 3 x 15 Reps Each Arm
Ring L-Sit 3 x Max Hold (full standard is feet about rings)

 

Engine Board
Row:
Row 500m
Rest 90 Seconds
x 8

Ski:
15 Minutes On
3 Minutes Off
x 2

Assault Bike:
20 Seconds On (sprint)
1 Minute 40 Seconds Off
x 15

Run:
Run 400m
Rest 90 Seconds
x 8

Mixed:
For Max Calories of:
30 Seconds of Rowing
90 Seconds Off
30 Seconds of Ski Erg
90 Seconds Off
30 Seconds of Assault Bike
90 Seconds Off
x 5

 

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