Day 2 of Long and Strong is here. There may be one or two aching muscles after yesterdays session but there is no time to rest just yet. Yesterday we smashed the legs so today we are going to spend most of our time looking at upper body strength movements.

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.

  • Minute 1 – Push-Ups x 4-10 reps
  • 
Minute 2 – Plank x 30-45 seconds
  • Minute 3 – Skipping – 30 – 40 x Double-Unders or 100 reps single under

Pull ups – 3 sets of 6  reps, with 3,0,1,1 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 3 seconds, repeat) See Long and Strong 1 for full explanation of tempo.

Strict Overhead Press

  • Set 1 – 5 reps @ 50%
  • Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  • Set 4 – 3 reps @ 85-90%
  • Set 5 – 3 reps @ 85-90%
  • Set 6 – 3 reps @ 85-90%
  • Set 7 – 10 reps @ 55-65%

Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Every 6 minutes, for 24 minutes (4 rounds) of:

  • 
Run 400 Metres
  • 4 Pull ups
  • 15 Push ups
  • 
Run 400 Metres

Cool Down

Full body stretch and Foam Roll