Hi Friend,
You made it. You finished the week, phase, quarter and year of CYBBC. High Five! Now it's time to finish the year strong.
We're off from Saturday, 12/16 through Monday, 1/1/24.
2024's, Q1, P1 begins, Tuesday, 1/2/24 @ 6:30pm.
The 6am and 9am workouts begin Wednesday, 1/3/24.
Here's Your Plan for the Next 2 Weeks!
Week 1: 1/18 to 1/24
3 Strength (if you train 3x/wk) | 2 Strength (if you train 2x/wk)
1 Stretch Only Day (w/o sprint)
25min / day (male), 36min / day (female)
1 Sprint Day
Week 2: 1/25 to 1/31
2 Strength (if 3x/wk) | 1 Strength (if 1x/wk)
1 Stretch Only Day (w/o sprint)
25min / day (male), 36min / day (female)
1 Sprint Day
Strength
The easiest thing to do is to continue on the plan you've been following because you don't have to think, just keep going.
If you want variety:
option 1: try 1 of the old programs here
option 2: try the thing or program you may have been curious about
Stretch
Either:
Cardio
walk as a minimum; jog, run, sprint or play a sport as a bonus
swim, bike & row count as half time (standing / weight bearing is full time)
go outside if possible
do it after your workout, on a separate day or no sooner than 1hr before strength
Sprint
Run Sprints or Do Bursts (bike, row, swim, elliptical, any mode that lets you do intervals fast);
Pick a distance you can do in 15-20 seconds or less.
Rest until your heart rate recovers to 120 beats per minute (20 beats or less in 10 seconds)
Repeat for max rounds in 20min
Do a dynamic warm up (either this one or this one)
Links
Original Empowerment Week Plan
P13 Zoom Recordings
P13, Workout Cards, pdf (extra)
P13, Workout Cards, pdf (virtual)
45min Stretch, pdf
45min Stretch Recordings
Stretch & Sprint, pdf
O.K. Here's the plan again:
Week 1: 1/18 to 1/24
3 Strength (if you train 3x/wk) | 2 Strength (if you train 2x/wk)
1 Stretch Only Day (w/o sprint)
25min / day (male), 36min / day (female)
1 Sprint Day
Week 2: 1/25 to 1/31
2 Strength (if 3x/wk) | 1 Strength (if 1x/wk)
1 Stretch Only Day (w/o sprint)
25min / day (male), 36min / day (female)
1 Sprint Day
Every day your doing cardio. 2 or 3 days you're doing strength. 1 day stretch. 1 of your cardio days is sprinting (the stretch & sprint equals 36min of cardio).
If you have urgent questions, text me, 413.218.6607. If it's less urgent, reply to this email or start a fresh email. If there's a problem (something doesn't feel right), call me.
Happy Holidays and Happy Training.
Make it count,
Mike
p.s. we did 29.33min of cardio per workout this week. 58 for 2 days and 88 for 3 days.
p.p.s. minutes are due Monday, 12/18.
