Hi Friend,

Happy Double Dip Friday!

What a great week for all who were able to train. I'm not sure if you stop and reflect, so I'll do it for you. Since the 3rd week of June, we've been doing roughly the full workouts and 2 rounds of the DB Complex almost every workout. That's a lot of progress, sets, reps, rounds and volume. Kudos to you for your consistent training, learning the exercises and routines, so that you can do more. That accumulated work is making your body, your mind and your metabolism stronger. #Keep Going.

Now we're in the peaking phase.

Peaking to me means presenting your best self to what you care about. Sometimes during the summer months you may have felt like you were wearing a lead suit because of the side effects of getting stronger (when you overreach you can sometimes get tired, stiff and sore). When you're trying to peak and you're approaching your important end date, you don't want to feel like that. You want to feel energized, ready, available and fast. That's what we're doing. You also don't want to lose strength as a cost of getting faster, so we'll be preserving it while focusing on strength endurance.

I hope you find phase 10 fun, gain a great appreciation for peaking and continue to get results that make you feel great.

Next 2 Weeks

Week 3

Monday and Tuesday will be 60:30's. Those that trained Friday experienced the 20-30 rep ask for each set. Challenging when you're used to 4, 5, 6 and 7 reps from the summer. Thankfully we did +'s during the summer and the "audits", so you have a taste of higher reps.

Wednesday, Thursday, Friday and Monday night we'll do 20:10, 3 rounds straight sets w/ a suggested DB Load of 30-50% BW. Those are supposed to be hard, however they were the CYBBC favorite last year (you guys are nuts).

Week 4

We'll finish the week 4, with 60:30's Tuesday through Friday, so you feel light, fast and energized.

Peak for Fall Photos

Now is the time to schedule your fall photos. You're going to hit your peak the weekend of 9/26-9/28 and it'll last a couple of weeks.

Start piggybacking on this whole peaking thing with your nutrition, sleep, cardio and recovery. It works.

You know what doesn't work.

You know what does.

Do more of what works for you. You'll be glad you did and you'll have the photos to prove it.

Cardio Minutes - Week 2

a.m. 23, 23, 25 for 71 total on M / W / F

p.m. 25, 25 for 50 on M / T

minutes are due Monday!

Phase 10 - Links

Zoom Link

Recordings

Gym.pdf

Home.pdf

Stretch&Sprint.pdf

45minStretch.pdf

Stretch Recordings 

10 by 10

Get your 10 hours in bed. It's hard to stay in bed that long when you're not used to it. Set an alarm, not for waking up, but for staying in bed until. No screens. Deal with it. Dream. Chill. Eyes closed.

Once you wake up and go to the bathroom. Consider weighing in and taking a look at your body in the mirror and see if it was true for you in this moment that those who sleep more have lower body fat % and lower body weight. Then drink your water and take your vitamins and get going.

10,000 Steps.  Non-Exercises Activity Thermogenesis (NEAT), is all the other movement you do in your life when you're living it. Get up and get going right after you wake up. Inertia is will not have been in your favor the last 10 hours, so you might feel good, but sluggish. Get moving. Go for an easy walk, do some light chores, stretch a bit, workout if you're ready to, but get moving. After moving a while, then sit down and have breakfast.

Time to figure out dinner.

Make your weekend count,

Mike

p.s. Guest month has 12 more potential workout dates left. Who do you know that might love what we do? Invite them to be our Very Important Guest.

p.p.s. Do Cool Things App.  CYBBC isn't for everyone, but our programming can change lives if I take out the coaching dependent parts. So many people could really benefit from addressing their aches and pains, having a plan, outsourcing the thinking, doing strength training, core work, rolling and getting their heart rate up. The Do Cool Things App is being designed for all the people who want to better themselves through movement and the logistics of CYBBC don't work for them. If you know someone who falls into this category, encourage them to sign up for the pre-sale list.

p.p.p.s. Burn & Earn!