2024, Q2, P5 Overview

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Subject: 2024, Q2, P5 Overview

Hi Friend,

Beautiful Friday to you!

It's been a great week over here spending time with my family and especially my dad. He's no longer eating and he's only drinking small amounts, so the reality of the end is coming. It's real sad and yet he has 100% cognitive function, so it feels totally normal in some ways. That being said, my workouts and my 75 Hard, have changed this week to sports, stretching, walking and bodyweight exercises. I'm definitely missing the weights and strength training, so I look forward to getting back to that. My nutrition habits are still on point and I haven't missed a day.

Q2 Overview

Moving forward. Spring is here and we're getting ready for summer. It sure feels great to be proactive and working towards something important that is coming up. I did the informal survey in class about what is the order of your 1, 2 and 3, for feel, look and move and as you might imagine it was not unanimous.

feel
look
move

I found it very helpful to hear each person's ranking and especially their #1, as well as to hear the overall vibe for each time slot. For example the 6am, was definitely feel, move and look as the majority, however, the 9am and 6:30pm, weren't an equilateral triangle of the 3, but it was closer to a 1/3 feels as a #1, 1/3 looks as a #1 and 1/3 moves as a #1.

Q2 Themes

We're targeting fat loss, muscle definition, beach season #1 and summer sports. The exercise selection, the phase 4 tempo circuits (25:15) and phase 5 & 6, density circuits, the increased loads (20-40%, 25-45% and 30-50%, per phase), the alternating of strong and fast days, the conditioning circuits, the workout structure will all help you work towards these themes and goals. Once again on paper, it looks novel and fun, and I don't take that for granted. I only print awesome and if it doesn't look fun to me, I imagine it won't look fun to you.

new exercises
- Examples: Step Ups, Lateral Squats, 2-Arm Overhead Presses / Alt. Shoulder Flexion, High Plank Reaches, Hip Thrusts / Nordics, Rear Foot Elevated Split Squats, Chops & Raises or MB Diagonal Chops / Chest Passes, Skaters & ZigZag Hops.
tempos
- P4: 25:15, 5seconds / rep (e.g. down, 2, 3, hold, up)
- P5 & P6: density circuits (max rounds in 6min)
increased loads
- P4: suggested total DB Load of 20-40% BW
- P5: suggested total DB Load of 25-45% BW
- P6: suggested total DB Load of 30-50% BW
return of strong days and light & fast days
- example: P4 strong = 20-40% BW, P4 light & fast = 15-35% BW
- example: P5 strong = 25-45% BW, P5 light & fast = 15-35% BW
- example: P6 strong = 30-50% BW, P6 light & fast = 15-35% BW
new workout structure
- example: DB Olympic Lift is now part of a tri-set vs. a stand alone exercise
new conditioning routine
- all 3 are great mobility, do anywhere routines needing only your body
- 1 is frontal plane (side to side), 1 is sagittal plane (front to back) and 1 is transverse plane (rotational).
encouraged progressions
- everyone was encouraged to progress their calf raises to handsfree, elevated (P4) and then DB elevated (P5) and 1-leg (P6).
different toys
- superbands, mini bands, tubing, TRX, benches, MB, rollers, slide boards / towels, walls

Here's what you need to do to maximize and realize the themes of the quarter

Get as many workouts as you can. The more workouts, the more muscle building, muscle definition and fat loss you can realize. The stronger and more athletic you'll be for sports. The easier it'll be for you to recover from workouts and progress and get stronger. Don't miss workouts. And life happens. Make them up if you miss!

Hit your cardio goals. Start adding sprints / bursts / sports at least 1x/wk.

Plan a stretching / yoga day recovery weekly.

Practice your nutrition plan & habits.

Try for streaks! How many days in a row can you get of exercising? How many days in a row can you follow your nutrition plan / habits?

Add a stay in bed one day for 10 hours as a weekly goal. See how it makes you look, move and feel?

Commit to something bigger than training that inspires you to do better in training (milestone birthday, class / family reunion, vacation, sporting event).

Track and measure your progress (scale, picture, recording, app, handheld BF analyzer, tape measure, ...)

Upcoming Schedule

11 weeks straight of training! This is a tremendous amount of time to change your body and transform your life. Capture it! Take advantage of it. Just get started and figure it out as you go.

P5: 4/22 to 5/10 (3 on / 0 off).
Weekend Workout: Stretch & Sprint, Sun, 4/28
P6: 5/13 to 6/7 (4 on / 0 off)
Weekend Workout: Sun, 5/19
No workouts on Memorial Day, M / 5/27
P7: 6/9 to 6/28 (3 on, 0 off)
Weekend Workout: Sun, 6/9
No workouts on Juneteenth, W, 6/19
*P8: 7/1 to 7/26 (4on, 1 off)
Weekend Workout: Sun, 6/30
No workout on July 4th & 5th
Summer Break #1: 7/9 to 7/14
Summer Break #2: 7/27 to 8/4

*P8 will be a trial schedule. Ever since I started CYBBC I haven't been able to attend the NSCA National Conference b/c it doesn't line up with our schedule. I'd like to see if it can fit, so I can continue to learn & grow and make your experience, results and CYBBC better, so we'll try a different schedule this year. If it doesn't work, we'll go back to the regular summer schedule.

Q2, P5 Links

60min stretch & sprint

stretch recordings folder

Cardio Minutes - Week 4 / EW

We did 23min / workout during week 3, 4 and if you did an EW. Minutes are due Monday 4/22.

Guest Weeks

4/22 to 4/26

5/6 to 5/10

You gotta put on your oxygen mask before you help others. Now that yours is on, building up your social circle helps to raise the boats. Invite your people to train with you. Anyone with a goal that's coming up or that's dissatisfied with how things are could be a good person to invite to train with you.

Weekend Workouts

The next stretch & sprint is tentatively scheduled for 7:30-8:30am, Sun, 4/28 @ MC.

That's all for today.

See you Monday!