Subject: P5 Overview!

Hi Friend!




Late evening to you!




I hope you had a great week, as we sure did. I think this may have been Vivi's best spring vacation since she's been born. Many of our family and the parents of her friends have received their covid vaccines, so we were able to schedule multiple play dates all week long and the weather sure helped to make outdoor time much easier.




Zoom Links

First things first. These are the same. Save these somewhere so you have easy access to them.


6:00am, M / W / F

https://us02web.zoom.us/j/908612251


Meeting ID: 908 612 251

Passcode: 4for4


9:00am, M / W / F

https://us02web.zoom.us/j/364600271

 

Meeting ID: 364 600 271

Passcode: 4for4


6:30pm, M / T / Th

https://us02web.zoom.us/j/271737590


Meeting ID: 271 737 590

Passcode: 4for4


Saturday Stretch

7:30-9:00am, Last Saturday of a Phase

https://us02web.zoom.us/j/83128707079


Meeting ID: 831 2870 7079

Passcode: gumby


Zoom Folder

Phase 5, 2021




2021, P5, Workout Card pdf's.

Extra (MB's, Hurdles, Pull Ups, TRX, Space to Run)

Virtual




Gym vs. Virtual - Return Dates?

It feels like things could be more normal come summer and it also feels like people are going to be traveling more than usual, so to keep attendance full, I'm presently aiming for the last week of September (9/27/21) as a possible return to the gym date and a possible introduction of virtual days on T / Th


Potential Fall Schedule (week of 9/27) - Gym

6:00am, M / W / F @ BG

9:00am, M / W / F @ MC

6:30pm, M / T / Th @ MC


Potential Fall Schedule (week of 9/27) - Virtual

6:00am, T / Th @ Zoom

9:00am, T / Th @ Zoom


Feedback

Right now I'm not going to do a formal survey, but if you have thoughts, please share.




Phase 5 (P5) Overview

I'll keep this brief.


DB Load:

Strong Days (white): 25-45% BW

Fast Days (gray): 15-35% BW

Snatch: 20-40% (strong), 15-35% (fast)

Cleans: 25-45% (strong), 15-35% (fast)

High Plank Pull Across to T-Spine Rotation, 15-35% (strong), BW (fast)




Training Schedule

We'll be training 9 weeks straight to help peak you for 4th of July!

This is a great opportunity to get healthy, get in great shape and have a lot of fun moving!

P5: 4/26 to 5/16 (3 on, 0 off)

P6: 5/17 to 6/5 (3 on, 0 off)*

P7: 6/7 to 6/26 (3 on, 1 off)

*no classes F or M of Memorial Day Weekend



P5, Workout Schedule





Phase 5 - Warm Up & Cool Down




Phase 5 - Workout A (Extra Equipment)




Phase 5 - Workout A (Virtual)





Phase 5 - Workout B (Extra Equipment)





Phase 5 - Workout B (Virtual)





Nutrition Habits

Vanessa gave me a different word to use with eating until content. Instead of eating until content and stopping when not hungry, "Eat until content, stop when satisfied".




Guest Weeks

The next 2 weeks are guest weeks. Do you know someone who would love what we do and can do what we do, please invite them. The easiest way is to email introduce, so I can answer their questions and get them set up.




You can also send them to this link where they can learn more.




Making 2021, the Best Year of Our Lives Yet, together!




See you soon,




Coach Mike



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