Hi Friend,
Happy Friday and Happy Memorial Day weekend to you!
If you trained this week, how was the 1st week of your Peaking phase? Remember we:
added high knee runs, heel up runs and straight leg skips to our @ home warm up
went down to low plank on 4pt stability
lowered the reps to 3 on our DB Power Exercises
encouraged you to use Step Periodization, where each set you increased the weight
had plyo hop, shuffle steps with our MB's
added pivots, 180 degree turns, split squat holds and straightening knees to our chops, raises and rollouts / walkouts
we did 4 by 4 for reps on all of our strength pairs
progressed to walking lunges, lateral lunges w/ a pivot, spider crawls and low planks walks for our at home conditioning
returned to DB's for our calf raises and added a mat for toe raises
introduced 4 for 4 individual tracking (did anyone only get 1/4, 2/4, 3/4 or 4/4)?
As always I welcome your feedback if you'd like to share.
Memorial Day Weekend
There are no live workouts on Monday for the holiday, but you may want to train, so train you should. You've got the recordings below.
Phase 6 Links
Who's next to master the advanced foam rolling routine? It looks like Paul's on his way.
Cardio Minutes - Week 1
We did 23min/workout. Minutes are due Monday! Send them over to stay on top of things.
Q2 Schedule
Phase 4: 3/23 to 4/17 (4on/1off)
Phase 5: 4/27 to 5/15 (3on/0off)
Phase 6: 5/18 to 6/5 (3on/off)
P4 Guest Weeks: 3/23 to 4/3
4 Weeks Straight, then Empowerment Week #2
Empowerment Week #2: 4/18 to 4/26
Q2 = 10 weeks of face to face coaching
P5 Guest Weeks: 4/27 to 5/8
P6 Guest Weeks: 5/18 to 5/29
Memorial Day, 5/25, no live workouts!
Next Week's Schedule
6:00am, W / F @ Virtual
9:00am, W / F @ Virtual
6:30pm, T @ MC, Th @ Virtual*
*The gym was not available due to church event.
Workout Schedule
Week 2
a.m. BC
p.m. BA
If anyone wants to get live coached on workouts A,B&Ct in, it's possible, but not easy.
Week 3
a.m. ABC
p.m. CAB
Guest Weeks
Short week next week, but still a chance for an invite. Your guest will need:
You can email introduce them and/or share the Very Important Guest Link with them.
Mike
p.s. here's the phase 6 links again:
p.p.s. what'd you get for cardio minutes last week (we did 23min/workout)?
p.p.p.s. Got feedback on week 1 of phase 6? Reply and share?
