Hi Friend,
Beautiful Monday to you! Man, what a fun weekend the Alves Family had with our village. So many laughs, lots of pickle ball and yummy food and my favorite was the dads vs. daughters, fishy, fishy cross my ocean game in the pool. Those kids were so tough to find, with closed eyes. :-)
How about you? Did you get any land or water movements in this weekend with your people?
Record Week
This week is phase 9, week 3, aka record week. We've got (2) light & fast days on paper for Monday through Wednesday and then strong days for Th & F. As always you do what's best for you.
a.m. Monday = A#4 - light & fast
p.m. Monday = B#4 - light & fast
p.m. Tuesday = A#4 - light & fast
a.m. Wednesday = B#4 - light & fast
p.m. Thursday = B#5 - strong
a.m. Friday = A#5 - strong
2 Rounds
We'll do the full workout, running time, aiming for at least 2 rounds for every circuit except for conditioning. 1+1 or 1+2, would be great for those @ home finisher circuits. 4-9 lengths or sets for @ the gym conditioning.
Increased Reps, Holds & Pluses
Lots of chances to PR, build muscle and decrease body fat %. Every week you get a built in PR because we increase the reps. As the weeks go it becomes a choice: increase reps, level or weight.
We'll do holds on the last rep of the 1st set to increase strength in an end range of motion as well as promote retention of end range of motion and body composition changes.
We'll do pluses on the 2nd set, which is a built in recalibration set. Sometimes you think you have the heaviest weight, but you don't really know until you try to do as many as you can.
Same for the light and fast days. It's speed strength with a light weight and the same reps, but it's speed strength endurance when you do as many reps as you can. The side effects are increased endurance, muscle definition and hypertrophy.
Personal Records
Every time you say, "hoo-rah", it's a reminder to yourself, to your peers and to me that you got better. Life can be relentless sometimes and it can be difficult to see progress. Those "hoo-rah's" are clear signs that you made progress. Don't dismiss them. Cherish them. Say it with conviction, enthusiasm and confidence. Go for them. Take a shot The effort is even better than the reward sometimes. It becomes you. You become the person who is always making progress no matter the odds or challenges before you. You don't know any different. Hard path = Easy Life. Easy path = Hard Life. You choose the hard path, the path of effort and pushing and discomfort and sacrifice. That's why you make progress. That's why you keep getting better. That's why people say everything always goes your way, you're so lucky. They're not wrong, but if they knew all the things you do to make yourself successful would they do it too? :-)
Cardio Minutes - Week 2
We did 24min on M / T / Th and 22min on W / F. Minutes are due today. Please reply now if you haven't already reported.
Summer Break #3
Saturday, 8/23 through Labor Day, Monday, 9/2 will be our last empowerment week until year end. Keep training and making progress if you're able to. You're always glad you did and you never regret it.
Here are the recordings for convenience.
When we return, we'll have
Cheers and wishing you a great week!
Mike
p.s. what'd you do for cardio minutes last week? please reply now!
p.p.s. got feedback? reply and share.
p.p.p.s. got guests? who do you know that would love what we do? invite them!
