Hi Friend,
And my covid negative streak ends. Yesterday afternoon, I felt pretty crappy, so I took a covid test, but was negative. I rested for a couple of hours and felt better. This morning, no fever, but a headache and I retested and I was positive. Bummer. Tomorrow I get PCR tested and hopefully our vacation for next week doesn't get canceled, but it's not seeming to hopeful right now. TBD.
And Vivi seems back to 100% so that's very encouraging. Vanessa is holding out strong.
Tonight is Virtual
6:30pm, Tuesday, July 26
https://us02web.zoom.us/j/271737590
Meeting ID: 271 737 590
Passcode: 4for4
*I'll have to check the current guidelines, but I feel like Thursday may need to be virtual as well.
Cardio Minutes - Week 2
We did 20min / workout virtually and 24min in person on Tuesday. Reply now if you haven't already (don't make me name names! - kidding. or am I?)
Week 3 - Record Week
You're in boot camp because you want to get in and be in shape, but not just in shape you want to be in the best shape of your life. Record weeks help you get there.
We'll be aiming for 2 rounds per circuit. You're looking to get those as a baseline and you're trying to get a PR for every exercise and every circuit.
Strong Days: increase weight, reps, sets or levels to get a PR
Fast Days: get more rounds to get a PR
Core Finisher: T / W this week.
Leg Finisher: Th / F this week.
Calf Raises.
I had a calf strain back when we were training for the Paddy O's 3-Mile Run. I'm going to build in calf raises daily into our routine, but I don't yet know where. I thought adding calf raises to our warm up, would be sufficient, but it's too easy to cheat on those. Until I figure out where (I'm thinking I can add them as a 3rd exercise to the strength circuits per Mike C's request for Q2 programming), if you're interested in developing your calves or if you have a history of calf strains, you could start now.
Calf Raise Progressions
Up w/ 2, Down w/ 1: 1x10-20e
Up w/ 2, Down w/ 1 off a step: 1x10-20e
Up w/ 2: 1-2x20
Up w/ 2 off a step: 1-2x20
1-Leg: 1-2x10-20e
1-Leg off a Step: 1-2x10-20e
*keep your knee locked out the whole time.
**it's o.k. to leapfrog the progressions if your technique is solid.
Empowerment Week - 7/30 to 8/7
Next week is empowerment. There is no weekend workout this weekend as we did it earlier in the month on 7/16 because of my family's plans to travel for vacation.
If you have momentum, keep going. Try get stronger (more weight, more reps, more sets, more rounds or a higher level). If your momentum is disrupted, get back on track and do 1 set of every exercise to reset your momentum and break the lack of movement inertia.
Keep hitting your cardio goals. It's an always thing for you. Those that are still under 175m/250f, step it up. You'll be glad you did and you may just ask yourself why you didn't do it sooner.
Phase 9 - 8/8 to 8/27
Last phase of the summer (but not the quarter) and last 3 weeks on, 1 week off phase before we enter into the 16 weeks straight stretch to finish out the year.
8/27 is the next weekend workout. Everyone loves them that comes. Go ahead and put it on your calendar. You might love it too!
Hope to see you tonight or tomorrow,
Mike
p.s. what'd you do for cardio minutes last week?
