Hi Friend,
Happy Friday to you! If you're going apple picking this weekend, Harvard has a lot of orchards and if you go to Harvard, you better pop in and say hi (wink). :-)
P11, Week 4 Recap
If you were able to train this phase, I hope you enjoyed the theme of hypertrophy and you experienced it. I hope you have a better understanding of the relationship to volume and the pump. Next phase it'll be a little different as:
weights increase to 35-55% suggested DB Load on strong days
skill levels increase
intensity increases
reps decrease to 5+
volume decreases
less pump, more muscle density & muscle definition & different body composition changes
This past week reps increased to 14 for 2-arm/2-leg exercises and 11 reps for 1-arm/1-leg exercises. We aimed for 2+1 rounds on most circuits with some like these as the exceptions:
because they were time intensive and 2 rounds was a WIN!.
The conditioning circuits we aimed for 4+1 rounds and some achieved it and others beat the week 1 goals of 3 rounds.
I think everyone who trained appreciated the DB Chest Press. It is fun and you can see why Monday's are known as International Bench Press Day or International Chest Press Day.
Cardio Minutes - Week 4
We did 26min / workout this week.
I believe this will be the cardio minutes goals for the rest of the quarter:
week 1: 23min/workout
week 2: 25min/workout
week 3: 26min/workout
week 4: 26min/workout
Minutes, like always, are due Monday, whether you train or not and whether I write you or not. It's your responsibility to proactively report them. You want the accountability. It helps you be successful. This is a small one.
Weekend Workout - Sun, Oct 22
Please reply with the option(s) that work(s) best for you:
Option 1: Stretch & Sprint 7:30-8:30 either @ Newton North or the Mackenzie Center
Option 2: Blue Hills Hike, 8-10am, meet @ Ranger Station near state police
Option 3: Both work for you
Option 4: Neither work for you
Some of you with lingering lower leg soreness / knee soreness, the focused stretching could help you to feel better and recover quicker. If you don't want to sprint, walk the patterns we do and come and get the social time. It'll feel good and you'll be glad you did. If we hike we won't do a static stretch, we will do a dynamic warm up.
Guest Weeks
The next 2 weeks, 10/23 to 10/27 and 10/30 to 11/3 are guest weeks. If you know someone who might love what we do and can do what we do, you can email introduce them to me or invite them by sharing this link and I'll take care of the rest.
Upcoming Schedule
P12: 10/22 to 11/17 (4 weeks on, 0 weeks off)
P13: 11/19 to 12/15 (4 weeks on, 2 weeks off)
No live workouts on: T-10/31, Th-11/9, F-11/10, Th-11/23 & F-11/24
Schedule Changes - Week of 11/6
6:00am, M / W @ Virtual, F-off;
9:00am, M / W @ Virtual, F-off
6:30pm, M / T @ MC, Th-off
Schedule Changes - Week of 11/13
a.m. regular schedule
p.m. 6:30p, M / T @ MC, Th @ Virtual
Weekend Workouts
10/22, 11/19
Thanksgiving Family Workout
8-9:30am, Th, 11/23 @ MC
That's all for now!
Wishing you a great weekend.
Mike
p.s. are you in or out for Sunday's weekend workout? Please reply with which option you can do:
Option 1: Stretch & Sprint 7:30-8:30 either @ Newton North or the Mackenzie Center
Option 2: Blue Hills Hike, 8-10am, meet @ Ranger Station near state police
Option 3: Both work for you
Option 4: Neither work for you
