This week is another progression from last weeks work. 

As with last week while we always feel it is important to warm up and mobilise to the point that you are able to make each movement correctly todays work is quite progressive, so mobilise what is needed to move properly then get stuck in.

Warm up

Necessary ROM drills

Main Resistance Training

Every minute, on the minute, for 12 minutes:

Repeat the following circuit 4 times totalling 12 minutes, rest only as long as you have remaining each minute.

Pull ups – 3 sets of 3  reps, with 6,0,1,1 tempo
(From the hang take 1 second to pull your chin above the bar. Hold the top position for 1 second. Lower yourself from the top to the bottom over a period of 6 seconds, repeat) See Long and Strong 1 for full explanation of tempo.

Strict Overhead Press – Rest 2 minutes between sets

  • Set 1 – 5 reps @ 50%
  • Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  • Sets 4-9 – 3 reps @ 85-90%
  • Set 10 – 10 reps @ 55-65%

Every 8 minutes for 24 minutes (3 sets)

    • Row 500m
    • 10 Push ups
    • Run 400m

Cool Down

Full body stretch and Foam Roll