Teesside Competitor Programme w/c 18.06.2018


Strict Gymnastics Volume

Every 30 Seconds for 10 Minutes @ 15% + 1 Rep Per Minute (15% of max unbroken reps)

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

 

Strict Muscle Up Volume

Unbroken Ladder Until Failure:
1 Rep, 2 Reps, 3 Reps etc until you fail, then back down to 1
Rest as needed between sets! (may need long rest before coming back down)

 

Kipping Gymnastics Volume

In 90 Seconds:
Assault Bike 9/12 Calories
In remaining time AMRAP:
Pulling Movement

Rest 30 Seconds

In 90 Seconds:
Assault Bike 9/12 Calories
In remaining time AMRAP:
Pushing Movement

Rest 30 Seconds

x 3 Rounds

Choose from 1 of the following for Pull & Push (if doing it a second or third time choose different movements)

Pull:
Chest to Bar Pull Ups
Pull Ups
Ring Muscle Ups
Bar Muscle Ups
Toes to Bar

Push
Handstand Push Ups
Ring Dips
Ring Press Ups
Handstand Walking

 

Weightlifting

Day 1:
1 x Block Snatch: EMOTM x 6 @ 80-90%
1 x Block Clean : EMOTM x 6 @ 80-90%
1 x Split Jerk: EMOTM x 6 @ 80-90%

Heavy Snatch Pulls (from BLOCKS) 3 x 5 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:
1 x Hang Power Snatch: EMOTM x 6 @ 80-90%
1 x Hang Power Clean: EMOTM x 6 @ 80-90%
1 x Push Jerk: EMOTM x 6 @ 80-90%

Heavy Clean Pulls (from BLOCKS) 3 x 5 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:
Pause Back Squat: 5 x 5 Reps @ 80-85% (3 Seconds in Bottom)
Shoulder Press: 4 x 7 Reps @ 75-80%
Bulgarian Split Squat 3 x 8-12 Reps Each Leg (add weight with Barbell)
Standing Single Arm DB Press 3 x 8-12 Reps Each Arm
Single Arm DB Skull Crusher 3 x 8-12 Reps Each Arm
Hollow Hold 30 Seconds
Arch Hold 30 Seconds
Side Plank 30 Seconds Each Side
Rest 30 Seconds
x 2

Day 2:
Pause Barbell Bent Over Row 5 x 5 Reps (3 Seconds at top)
Ring Row 3 x 8-12 Reps (wear vest to add weight)
Alt DB Bicep Curl 3 x 8-12 Reps Each Arm (hold at top when alternating)
Ring L-Sit Hold 5 Seconds On, 15 Seconds Off x 5 (full standard is feet above Rings)
(scale height of feet, set yourself a standard)
(scale further by tucking knees while holding)

Day 3:
Pause Front Squat 5 x 5 Reps @ 80-85% (3 Seconds in Bottom)
Bench Press 4 x 7 Reps @ 75-80%
Sumo-Deadlift: 9 x 1 Reps @ 85-95% (NOT Touch & Go)
High Box Step Up 3 x 8-12 Reps Each Leg (hold DBs to add weight)
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 50 Reps

Day 4: (Optional Extra Assistance)
Lying Barbell Row 3 x 8-12 Reps
Ring Press Ups 3 x 8-12 Reps
Single Arm Ring Row 3 x 8-12 Reps Each Arm
Alternating DB Incline Chest Press 3 x 8-12 Reps (hold at top)
Lying Reverse Fly with 3 Second Pause 3 x 10-15 Reps
Incline DB Pec Fly 3 x 10-15 Reps
FB Bar Hammer Curl 1 x 10-15 Reps Each Grip
FB Bar Skull Crusher 1 x 10-15 Reps Each Grip

Day 4: (Optional Extra Carry Work)
9 Minutes Continuous Work
Suitcase Carry 30 Seconds Each Arm @ 24/32kg
Front Rach Carry 30 Seconds Each Arm @ 16/24kg
Waiter Carry 30 Seconds Each Arm @ 16/24kg
x 3

 

Engine Board

Row:
Row 1000m
Rest 3 Minutes
x 2
Row 500m
Rest 90 Seconds
x 4
Row 250m
Rest 45 Seconds
x 6

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

Assault Bike:
10 Minutes On
2 Minutes Off
x 3

Run:
Run 800m
Rest 3 Minutes
x 2
Run 400m
Rest 90 Seconds
x 4
Run 200m
Rest 45 Seconds
x 6

Mixed:
In 3 Minutes:
Run 400m
In remaining time AMRAP:
Calorie Row
Rest 1 Minute
x 5

 

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