| Hi Friend!
Talk about putting out fires. We had no washing machine for 8 days and today it got fixed. Darn pick sock, hair ties, cleaning rags and hanger clips for pants, were all blocking the drain. Talk about weird reliefs, you never thought you'd have.
In any event, Phase 2 begins today.
Phase 2 Overview 3 weeks on, 1 week off. Then we go 7 weeks straight before our next break.
DB Load is again 15-30%, however we'll be using 2-DB's for most every exercise, so it'll feel like 30-60% loads or at least double what you did last phase unless your name is Sean Crowley, who used 2 DB's anyways and is on fire. Buy stock in him and Christine Murphy because they're making change happen.
We're still working on pillar stability and I was looking forward to doing the workout today and it didn't disappoint. I think you're going to love the progressions, especially your butt, hamstrings, abs and shoulders.
4 Point Stability returns and although last year for phase 2 and phase 3, I mixed the planks with a dynamic standing exercise to get more cardio minutes, this year I decided to keep you on the ground and keep focusing on the pillar without the extra cardio. Each exercise will continue to be for 20 seconds, but now you'll be counting reps.
- Low Plank w/ Alternate Knee Flexion
- Bent Knee Side Plank w/ Straight Leg Hip Abduction
- Bent Knee Backside Bridge w/ Alternate Bent Knee Hip Flexion
- Bent Knee Side Plank w/ Straight Leg Hip Abduction
I recommend holding each rep for a 1-2 count or at least long enough to FEEL the stabilization.
Med Balls & Hurdles I decided to progress you to last years phase 3 by including the shuffle step now instead of a step only, which means we must be doing something new for Phase 3? Hmm?
Hurdle Jumps and Hops are now double bounce landings. Remember try to get as high in the air as you can on your 2nd bounce.
Workout A MB 1-Arm Shuffle Step Chest Throw x5e Linear Hurdle Jumps - Double Bounce x5
Workout B MB Shuffle Step Side Throw x5e Linear Hurdle Hops - Double Bounce x3e
Strength The warm ups which are always cool, effective, purposeful and interesting, followed by the 4 point stability, which is fun, effective and thoughtful; the MB's and hurdles which are dynamic, fun, effective and performance oriented are all just the beginning.
The strength is where it gets even cooler because we're going to build like the rest of the workout on what we did last phase.
One DB becomes 2 DB's. Basic exercises are now more challenging. The DB's you bring to training are the same, but we're going to use them in smarter ways to address the same goals and we're going to aim for the same reps as last phase.
Tempo, Sets and Reps Tempo will be 20:25 vs. 20:20 of last phase. I may adjust this as we move forward. Your card reads 20:20 because that's what we did at the 6am, but we quickly learned that wasn't enough time, so cross it out on your card and write 20:25.
We'll build up to 4 sets like last phase and you'll still aim for 8-12 reps on most every exercise.
Again if you want to get better at push ups and chin up progressions then get 4 sets minimum and a PR every workout. Do this and you should be getting sufficient volume to get stronger, PR and move through the exercise progressions faster. Somebody please get the 4 sets of 10 dead hang pull ups, so we can name the chin up belt after you.
Workout A - Strength 2-DB's on Hips, Supine Bridges (mat optional) is a very cool exercise to strengthen your low back, hamstrings and core. Most people will put their mat on top of their hip bones and then put their dumbbells on top of the mat. This is going to make your butt, hamstrings & hip push muscles feel a little tired. This will help to strengthen your knees, your low back and your abs, helping you to sprint and jump better, while looking better as well.
Level 1 = Body Weight
Level 2a = 1-DB Overhead Level 2b = 2-DB's Overhead L% Level 2c = 2-DB's Overhead H%
Level 3a = 2-DB's on Hips - L% Level 3b = 2-DB's on Hips - H%
Push Ups w/ Alternate Knee March @ Top means you'll march 1-leg at the top of the push up per rep. You should be able to get close to the same number of reps you did last phase by the end of this phase because you're only marching one leg which doesn't take much time. This will help with rotary stability to make your core stronger and help give you a better looking stomach, especially when you bend over.
Level 1a1 = High Incline Push Ups Level 1a2 = High Incline Push Up March
Level 1b1 = Low Incline Push Ups Level 1b2 = Low Incline Push Up March
Level 2a = Push Ups Level 2b = Push Up March
Level 3a = Feet Elevated Push Ups Level 3b = Feet Elevated Push Up March
DB FSG (Front Squat Grip) Split Squat is a transition from Goblet Split Squats to 2-DB Front Squat Grip Split Squats except you won't rest the dumbbells on your shoulder you'll hold them out in front like the farmers carries we did Q4. This will be more core work and you should be able to get close to the same reps as last phase.
Level 1 = Body Weight
Level 2a = Goblet L% Level 2b = Goblet H%
Level 3a = 2-DB FSG L% Level 3b = 2-DB FSG H%
Feet Elevated Inverted Rows is the next progression.
Level 1 = Pendulum Level 2a = Bent Knee Level 2b = Straight Leg Level 3a = Feet Elevated
4 sets of these combined with 4 sets of chin up progressions will help set you up to be stronger with all your body weight pulling exercises and if you're technique is on point, will help you to have very strong & durable shoulders and very nice looking arms and shoulders.
Workout B - Strength DB Front Squats is the progression from Goblet Squats. 2-DB's = double the load, so that's a big jump mathematically speaking. I think you'll be able to match last phases reps, but you'll be more winded just like you'll be more winded with almost all the exercises that you try to match last phases rep totals on. This is o.k. You're getting stronger and you'll be building muscle.
Level 1 = Body weight Level 2 = Goblet Level 3a = DB Front Squat - L% Level 3b = DB Front Squat - H%
L% = less than 30% load H% = 30% load
DB Split Squat Hold Alternating Arnold Overhead Press you're new least favorite, favorite exercise. This is going to smoke your legs and your core while smoking your upper body, especially if you do your reps in the alternating at the same time fashion I showed during week 3 of last phase.
Level 1 = Legs on Wall, Supine Floor Slides Level 2 = L% Level 3 = H%
2-DB Offset Load, Offset Stance RDL, means you'll hold 2 different weight dumbbells (the heavier DB is on the toe side). The increased weight makes it a more challenging exercise because of the extra load. This is good for building muscle or at least preserving muscle because this is a fast movement quarter for our weight loss emphasis. The offset load, will challenge your core more to stay neutral, which will be good for your hip, core and torso. Ideally it'll help you become more injury resilient in anti-lateral flexion and anti-rotation, and help your stomach look better.
Level 1 = Body weight Level 2 = 1-DB Level 3a = both DB's are different weights and L% Level 3b = 1DB = H%, 1DB = L%
Neutral Grip Pull Ups is the next progression. Some people find chin ups to be easiest and they're strongest grip, while others find neutral grip to be easiest and their strongest. You'll figure out, which is what for you this phase.
Level 1a = band assisted hold-foot Level 1b = band assisted hold-shin Level 1c = body weight hold
Level 2a = negatives Level 2b = band assisted reps - foot Level 2c = band assisted reps - shin
Level 3a = body weight reps Level 3b = DB loaded reps
Remember the progression keys for testing a new level:
Holds get 4 sets of 2 reps of a 5 count hold, which equals 40 seconds of holding. When you can do this you can test negatives.
Negatives do 4 sets of 20 seconds of holding for 80 total seconds and you can test doing assisted pull ups (you only need 1 assisted pull up with the thinnest band possible to progress to assisted pull ups).
Assisted pull ups you want to get 4 sets of 4 reps for 16 total reps. When you can do 16 total reps, you progress to thinner and thinner bands moving between foot and shin placement, until you can get 1 body weight rep.
Body weight reps. Do 1 rep per set and add 1 new rep each week total, unless you have a strong leap frogging day. When you get 4 sets of 10 reps dead hang pull ups, it's time to test for the weight belt championship (I name the weight belt after you).
Conditioning Day 1 = Base running Day 2 = Multi-Directional Relays Day 3 = Triathlon Relays
Day 1 = Base Running 1. Double 2. Triple 3. Homerun 4. Single + 3 Steals 5. Single
Day 2 = Multi-Directional Relays Sideline to sideline. RPB = Ready Position Bounce. It's an elastic loading drill done consciously to mimic what you might do in sports. Think tennis player bounce lightly side to side waiting for a serve.
1. RPB x2 + Diagonal Run 2. RPB x2 + Diagonal Run 3. RPB x2 + Carioca 4. RPB x2 + Carioca 5. RPB x2 + Sprint
Day 3 = Triathlon Relay Sideline to Sideline 1. Bear Crawl 2. OH Towel Run 3. HBH Backward Lunge 4. OH Towel Run 5. High Knee Run x40
Recommended Set & Rep Goals I've included set & rep goal recommendations in the recording boxes in a very light shade of gray to not be too distracting. When you arrive, take a look at both what you did last workout and what the recommendations are to provide goals to aim for.
Warm Ups You can see the warm ups and workout cards below, as well as attached. Use these for when you're away from boot camp and you want to get your workout in or bring your card with you. | 
