Great Sunday to you Friend!
I hope you had an awesome weekend and an excellent empowerment week. I recharged as a human diving board, motor boat and canon for little kids this weekend while the Alves family visited the grandparents.
P9 Warm Ups, Cool Down, Workout Card & Exercise Library
Attached is the P9 plan for awesomeness!
This phase is a high volume phase, with longer work sets (30:15) in the core, increased density in the power (max reps in 20sec) and a down & up, pyramid density circuit for strength. If you like a good pump that gives you "hot" curves, you'll love this phase. It's going to be challenging and exhilarating, especially as you set P.R.'s and when you get back up to the top of the pyramid.
DB Load for W-A is 20-40% (high pull) and 15-35% (snatch).
DB Load for W-B is 20-40% (clean).
Sleep tight!
Your coach,
Mike Alves
p.s. cardio minutes & # of CW's completed are due manana! |
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