Woo! Go Celtics! Big win tonight and now on to Miami.

Sadly for me the games start at 8:30p now which means they'll run close to 11, 11:30p, and that's way past my bedtime, so I'll have to look forward to reading the posts in the morning and watching the highlights then.

Moving forward.

Hi Friend,

Happy Sunday! How was your 4 day stretch of sunny and warm weather?

Phase 6 Overview

If you've been able to make it to the workouts, you've heard me say this is the peaking phase of the quarter. The last phases of the quarter I believe and I think the majority will agree that they're the most fun. You've seen the movements enough that you don't have to think and you can just train.

• It'll be a strength phase again with the weights going up and reps coming down.

• Total DB Load = 30-50% BW on strong days and 15-35% BW on Light & Fast Days.

• The MB's will either be plyo hop shuffle step for chest pass or shuffle step to follow through for diagonal chops.

• Skaters & hops will be continuous landings.

• The chops & lifts will have pivots

• The cleans & snatches will be 3 reps and Total DB Load of 30-50% BW on strong days.

• Side planks stay the same w/ hip abductions

• Towel Curls will try to do the full towel curls to bridge in 1 motion without using DB's.

• Low Plank Opposites replace High Plank.

• FE 2-Leg Bridge uses the heavier DB Loads of 30-50% BW.

• Partner Nordic's will be Hip Curls for reps.

• All the strength except for Neutral Grip Pull Ups will start with 4 reps.

• 4 reps = Heavier Weights.

• If you go heavier, you'll get stronger. You'll get leaner. You'll experience exhilaration.

• If you don't go heavy and you do the 4 reps, you're rate of force development (RFD) will be fast. You're nervous system sharp. You'll need to do more rounds to keep your muscle mass and muscle density, which should be easier with lighter weights and fewer reps.

• This phase, if the close were going to get loose and you were going to have more muscle definition would be the phase.

• Reps will increase by 1/wk for L / R exercises and by 2/wk for bilateral exercises if you don't increase the weights each week.

• Do your part in the kitchen, at the table and when ordering to support your health, recovery and performance.

4 Reps = Exhilaration, Strength & Leaner

I debated again about bringing the reps down. We did 6 reps this phase last year with the same 30-50% DB Load. I think you could easily do 6 reps this year. My thought process was if we brought it down to 4 reps, everyone would experience it as being easy, maybe even too easy, and hopefully you'd feel more confident trying and using a heavier weight. Using a heavier weight for so few of reps is not intimidating, possibly exciting and once experienced possibly exhilarating. My male private clients have always loved this and experienced this, but watching my female clients lift heavier weights is what reminds me of how exhilarating it is based on their enthusiasm when they finish. Every workout should be energizing even if there's a delay immediately after the workout because of the finisher.

• FE 1-Leg bridge is same, but with heavier weight.

• DB Standing Arnold Overhead Press is same, but with heavier weight and may require you to do a push press for momentum to help get it overhead. If you don't remember how to do a Push Press, ASK me.

• Lateral Lunge adds a High Knee when you step together.

• Straight Arm Pullovers adds a Skull Crusher (tricep extension).

• 1-DB SLDL is same, but heavier.

• Push Up still has a band and replaces the march @ top with knee flexion @ bottom.

• RFE Split Squat is same, but heavier.

• Bent-Over Band Rows replaces Seated X-Band Rows.

• Conditioning will be triathlon relays to 3/4 court and base running on T / Th @ MC.

• @ Home Conditioning will be:

  • Kick Thrus & Push Ups on Mon,

  • Lat Lunge & Bear Crawls on Wed w/ Lateral Lunges using a pivot when alternation vs stepping side to side.

  • Lunges & Inchworms will be a forward lunge with reach to overhead vs. reverse lunge.

P6, Warm Up