Hi Friend,
Happy start of phase 3 to you! Yup, we're 8 weeks into the new year and only 4 weeks away from spring (at least on the calendar). That means we have 4 more weeks to prepare for Q2 testing on Mon, Mar 23 and 4 more weeks of fast workouts with a weight loss and spring sports theme. Time to get your momentum going, break out of your cabin fever and get your happy hormones flowing.
Phase 3
The 4 point stabilty returns for it's final appearance as our core staple before it transitions to its new home as part of the corrective exercise warm up. We'll be continuing with the 10:5 max effort tempo and transitioning back to the 4rd, 4 exercise circuit vs. the 4rd straight set from last phase. This will keep each plank position fresh, but challenge your reflexes to switch positions quickly while hold the right posture with maximum tension.
The strength training will benefit from the accumulation of a greater work capacity earned last phase due to the increased time under tension of 60sec compared to P1's 20sec. In P3 will cut the work:rest tempo in half to 30:15, which will allow you to go faster and possibly do more work in 30sec than you did in the 1st 30sec last phase b/c you don't have to "save your energy". It's also a great opportunity to practice being explosive in preparation of Q2's 60sec tests (shuttle run, frog squat and push up). We'll continue to alternate strength & conditioning exercises this phase, but we'll do it a bit differently. P2 we alternated a strength exercise with a conditioning exercise and for P3, we'll alternate the strength exercises (a 5 exercise circuit lasting 4min) with the conditioning exercises (a 5 exercise relay lasting 4min). Both A & B workouts will feature Team strength & UGIG conditioning, which will keep the pace fast.
The strength exercises will be demonstrated with 1 level per round and the conditioning exercises will be verbally explained unless a demo is necessary.
Guest Day
2015's GD's are now the middle classes of the 1st week, which means GD is this week.
6:30pm, Tues, 2/24 @ MC
6:00am, Wed, 2/25 @ BG
9:00am, Wed, 2/25 @ MC
Please share this link with your guest, http://bootcampboston.com/vig.
Cardio Minutes
Please report your week 3, empowerment week cardio minutes and total # of challenge workouts you completed last week, if you haven't reported them already.
Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 21 21 20 62
9:00am 21 21 20 62
6:30pm 21 21 20 62
Empowerment Week
Time Day 1 Day 2 Day 3 Total
6:30pm 21 21 20 62
Winter Boots
Are you missing a pair of winter boots? Someone left their winter boots at the MC. Please see Marisa or David to retrieve them.
Year of Change Video
It's not finished, but if you want to get a sneak peak of the 2014 Year of Change Video that'll be going on my new website home page, you can check it out here.
Any feedback on what would make it more awesome would be appreciated.
Cheers and I look forward to helping you sprint into spring.
Your coach,
Mike Alves
p.s. here's the guest day link: http://bootcampboston.com/vig
p.p.s. please report your wk3, ew minutes and # CW's completed.
p.p.p.s. want to get fired up. watch CYBBC's very own training montage.
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