Next. If you trained T, W, Th or F, what did you think of the full 4 rounds of strength & 3 rounds of conditioning? What did it feel like? How did it make you feel after and later? It looked awesome and challenging. Remember this is a strength phase, so you're making deposits to get stronger. So lift something heavy or do something challenging. The 4 rounds gives us volume to keep muscle size & shape during a metabolic resistance training program like ours and the alternating between strength & sprints has a very positive metabolic effect and somewhat post activation potentiation effect (there are points, when you might sprint faster because you've switched on your neuromuscular system from the strength training, though it's probably short lived because it's a conditioning workout, not a speed training, get faster workout).
Cardio Minutes - Week 2
Time Day 1 Day 2 Day 3 Total
6:00am 21 27 27 75
9:00am 21 27 27 75
6:30pm 21 27 27 75
These minutes are crazy high, I know. The biggest reason they're so high is because I counted the entire core circuit including the medicine balls and planking because it was intentionally designed to be metabolic and to pair ups with downs (standing with planking). When we do 2 rounds it isn't quite as metabolic and the strength & power aspect of the medicine ball remains that way, so I would only count the hops, bounds, shuffles & transitions, but the 4 rounds definitely makes it a conditioning style workout so I counted everything. Yay for you. I hope this helps you get a high five!
Schedule Change
This applies to this week and next.
Week 3
6:00am, M / W / F @ BG
9:00am, M / W / Th @ MC*
6:30pm, M / T @ MC
*Sacred Heart Parish is hosting the Holly Harvest Fair and will be setting up at 10am, on Thursday.
#6:30pm, members try to arrange your schedule and train at 9am on Th or 6am on Friday if possible, then join us Monday for a bonus workout.
Week 4 - Empowerment Week
6:30pm, M @ MC
If you're in town, find a way to be here as it's kind of a like a bonus workout.
Thanksgiving Workout!
8:45-10:45am, Th, Nov 24 @ BG (to be confirmed)
Happy Sunday!
Your coach,
Mike Alves
Burn & Earn!
p.s. What'd you do for cardio minutes?
p.p.s. Did you update your training calendar?
p.p.p.s. What's 4 rounds of strength & 3 rounds of conditioning like?
