Hi Friend,
Happy Saturday to you!
It's been a chill week over here. (2) nights of track cut short due to weather. Playdate at the Museum of Science and 6 for 6 on daily walks so far.
Shout Outs
P7, W3, 4 for 4's: High Fives to Michaela Millot (2), Peter Kelly (3), Alfredo Guerrero-Ortiz (2), Stephanie Bucci (2), Carol Vaghar (3), Marisa Cimino (3), Christine Murphy (3), Amita Vasi (2), Elizabeth Dean (2), Karna Krishna (2), Marc Steinberg, Mimy Wang, Julie Levin (2), Diane Gomez and Julie Tishler. Little habits, practiced daily add up to lots of health deposits over a lifetime.
P7, W3, Cardio Minute Goals: High Fives to Alicia Straus (288), Marisa Cimino (390), Christine Murphy (289), Joshua Gann (150), Peter Kelly (515), Sean Crowley (200), Michaela Millot (392), Karna Krishna (191), Julie Tishler (284), Stephanie Bucci (303), Marc Steinberg (533), Elizabeth Dean (275), Amita Vasi (400), Lisa Listerman (387), Carol Vaghar (360), Alfredo Guerrero-Ortiz (300), Mike Coyne (190) and Donna O'Leary (267). It sure feels good to move and these action takers made time to move. #ThatFeelsGood.
P7, Perfect Attendance: Marisa Cimino, Christine Murphy, Joshua Gann, Peter Kelly, Julie Levin, Paula Pollis, Michaela Millot, Karna Krishna, Julie Tishler, Stephanie Bucci, Marc Steinberg (+1), Elizabeth Dean, Diane Gomez, Amita Vasi, Paul Gomez, Lisa Listerman, Carol Vaghar, Alfredo Guerrero Ortiz and Mike Coyne. It's easy to get an A for attendance if you show up every time. The same holds true in training. It's easier to get better and make progress if you show up every time. These P7, high performers sure did. High Five!
Cardio Minutes - Week 3
We did 24min / workout on Monday and 18min / workout T-F during week 3.
Reply now with your week 3 minutes.
Phase 8 Overview:
If you trained last phase, I'm sure you felt the difference instantly and knew you were in a new quarter and new phase. This phase will be the same and we'll progress you by increasing the weights (Total DB Load = 25-45%BW for most strength based exercises) and skill levels of the exercises.
Strong vs. Fast
On our white column days (days #1, 3, 5) we go strong and use whatever the recommended DB Load is for that phase (it's 25-45% BW this phase) or the highest skill level you can do well and safely. On our gray column days we go light and fast using a lighter weight (suggested 15-35% BW) and easier skill levels.
One more tip I want to add is this.
Strong days you should feel like you could do 1, maybe 2 more reps, but not 3. We leave 1-2 in reserves. If we were training muscles or body building we'd more likely go to failure in which you couldn't do another rep. Since we're training movements and movements can have a Central Nervous System effect, I like to go to fatigue vs. failure by training close to your maximum, leaving a little left for tomorrow.
This is important because if you're leaving 3 or more reps in the tank, then you're going to miss out on getting stronger, building muscle, developing greater work capacity, movement skill practice and attitude shaping. Basically you're going to miss out on the progress you're here to achieve.
It's also important because if we're not training for something super important then there's no need to sell out for a single moment. You can stop 1 rep short and play the long game. Push yourself to the brink and stop when you have 1 left.
Aww, but how do you know if you can do 1 more unless you push yourself to your maximum. That's what you need to practice. Pushing the envelope training your hardest, giving your best effort, go to the limits, find your edge, that's the only way you'll know and the best chance for you to grow.
How many more can you do?
When you get to the end of your set, before you move on, ask yourself, how many more could I do? If it's 1 maybe, 2, stop there. If it's 3 or more, do at least 2+ and keep going. Then ask yourself the same question, before moving on. If you can do 1, maybe 2 more, keep going. Once you find your true maximum, write it down and make a note for your next set and next workout. Either add more weight or try a more challenging skill level or depending on what exercise it is, you might have to do just do more reps.
Fast Days
On the fast days, it's the opposite. If you feel like you could do 1, maybe 2 more, then it's too much. If you feel like you could do 3 or more, it's probably perfect. If it feels light (ask yourself) and if it feels fast (ask yourself), then it's probably perfect. On these days, we want to stay sharp or get sharp, as in keeping your nervous system sharp by moving quickly.
It's good to get strong and put on the armor and then it's good to take the armor off and practice moving your body quickly and allowing it to recover and recharge.
Yin and Yang. Strong and fast. Work and Rest.
Zoom Folder
P8, Recordings
P8, Extra Equipment pdf
P8, Virtual Equipment pdf
Extra vs. Virtual
Extra means all of the equipment we would be using in the gym if there wasn't a pandemic and we could easily share things.
Virtual is the minimalist program using the 7 things everyone needs to participate (roller, mat, super bands, mini bands, DB's, hand towel and water bottle), plus access to a wall, bench and step.
Hybrid, some of you may have some of these items at home like a TRX, pull up bar, a partner to train with (for Nordic Negatives) and hurdles, but not all, so you might want to use the extra card and cross out the equipment you don't have and write in the substitutions or write on the virtual card, the exercise substitutions from the extra equipment card.
