Hi Friend,
Calm Sunday to you! The Alves Family did some art at the ICA today, met the author of The Dot, Ish, Sky Color and Vivi said she was so grateful for it like 6 times, which was very rewarding to hear. Yay!
Week 1 Recap
Great 1st week back for everyone who's back to training. Common things are I heard were sore glutes, that was hard and that made me tired. I believe people were specifically referencing the anaerobic, power and strength endurance demands of the interval sets (30:15, 2 round straight sets), we did this week.
4 For 4 Thought?
I was re-listening to Brandon Marcello's sleep presentation again and he was talking about sleep hygiene practices, one of which was 15min of morning sun and I was chewing on the idea of changing the, "did you exercise yesterday?" question to "did you get 15min of morning sun walking in" and though I love the idea, it's too specific and much harder to win at than "did you exercise intentionally for at least 5 minutes yesterday?"
What do you think?
Also, 15min of morning sun, helps to reset your circadian rhythm, so you're more tired at the end of the day.
Week 2 Schedule
6:00am, M / W / F @ Virtual
9:00am, M / W / F @ Virtual
*6:30pm, M / T @ MC, no 6:30pm (curriculum night)
Cardio Minutes - Week 1
We did:
a.m. Wed-22min and Fri-23min for 45min total
p.m. Mon-26, Tues-23, Thurs-23 for 72min total.
Minutes are due tomorrow!
Phase 10 - Links
Zoom Link
Recordings
Gym.pdf
Home.pdf
Stretch&Sprint.pdf
45minStretch.pdf
Stretch Recordings
Phase 10 - Logistics
Undulated Tempo Periodization: 30:15 x 2rds, 60:15 x 1rd, 20:10 x 3rds
Undulated Weights & Tempo Periodization:
A1/B1: 20-40%, (30:15 x 2rds)
A2/B2: 25-45%, (30:15 x 2rds)
A3/B3: 15-35%, (60:30 x 1rd)
A4/B4: 30-50%, (20:10 x 3rds)
A5/B5: 15-35%, (60:30 x 1rd)
A6/B6: 15-35%, (60:30 x 1rd)
So...M, T, W, Th the DB Load is 25-45% BW and the interval tempo is 30:15, 2rds.
Th and F, the suggested DB Load is 15-35% BW and a 1 round, 60:30 endurance set;
4 Week Phase: 9/2 to 9/26 (4 on, 0 off)
Guest Month
September is Guest Month. Invite your people.
Either email introduce them, send them this link and/or both.
See you soon,
Mike
p.s. reply now with your cardio minutes for last week!
p.p.s. guest month is now. who do you know that would love CYBBC? invite them!
p.p.p.s. here are the phase 10 links again for your convenience:
Phase 10 - Links
Zoom Link
Recordings
Gym.pdf
Home.pdf
Stretch&Sprint.pdf
45minStretch.pdf
Stretch Recordings
