Hi Friend,

Gorgeous day to you! I'm still in the creative labs updating our summer programming, so we're going to be creative in the gym and do HNR for the rest of this week using the Phase 6 program.

HNR = Holds, Negatives & Reps

(H)olds: 25 second Isometric Holds (builds strength and recruits muscle fibers and motor units in the isolated range of motion).

(N)egatives: Down, 2, 3, hold, up. A 3-1-1 tempo, emphasizes the eccentric or lowering portion (the negative) of the muscle contraction. Most everyone is stronger at lowering something than lifting. You could more safely control the lowering or falling to the ground of something, than lifting it back up. This helps to also recruit more muscle fibers and motor units.

(R)eps: this is the concentric, raising or lifting portion of the muscle contraction (think bicep curl). Here you'll want to try to safely do the maximum weight, level and/or reps for the suggested exercise. If I gave you full rest, I hypothesize you'd get a weights, level and/or reps personal record (PR). Because you won't be getting a full rest, do the best you can in the moment.

HNR training is fun to do and you feel the progress.

Cardio Minutes - Week 3

We did 26min / workout.

Please reply now with what you did if you haven't already!

Coach Mike

p.s. Q3's, P7 is not ready. We'll use Phase 6's program and do HNR training this week in its place.

p.p.s. What'd you get for cardio minutes? Please reply now if you haven't already!