Hi Friend,
Humid Sunday to you! The Alves are in full, house prep mode as Vanessa's family is arriving for the week. Yesterday I spent most of the day getting the outside ready, while she worked on the inside and then today we've been turning over laundry and doing last minute shopping.
Talk about the motivation for hosting to get stuff done. Vanessa cleared out the hall closet and put up hooks every where (closet, "mudroom", bathroom) and is hanging up the pile of pictures that haven't been hung since we moved in. Do you know this feeling of getting backed up to do's done, in anticipation of guests coming?
P8 Zoom Links
Phase 8 Overview
The summer fun continues. Many of your peers and maybe you are away during a week that is traditionally an empowerment week, aka summer break #1. If you're confused why we're training this week there are 2 reasons. (1) I wanted to go to the NSCA National Conference, which is next week, so I figured I'd work this week and take off next week. (2) Then my dad passed away. So here we are this week and next.
This presents an interesting opportunity to gain an advantage that normally isn't as easily available. If you're away and it's possible to train where you are, imagine giving the happy hormone highs you get from your workout to your vacation. Imagine how much more heightened all of the experiences will be. You'll be presenting your best and brightest self to your day and to your experiences, which will make it even more colorful, poignant and memorable.
If you're here, then you get to continue the momentum you've been building or restart the momentum if you were away. We'll be training all of July together (7/1 to 7/31), which is ~ 5 weeks of training.
What are we going to be doing?
Most everything progresses in either skill, resistance or both.
MB's are standing from half kneeling. You'll get to throw with more power.
Plyometrics (Hurdles, Hops & Jumps) are double bounce progressions.
Planks w/ Towels are now bilateral Chest Flys vs. 1-arm reaches.
Wall Slides have liftoffs.
Paloff Press is now a hold w/ circles (my new favorite core exercise).
Halo's are Split Squat Holds (sorry Pete; you can do standing w/ 1-foot on a bench).
Wall Walks are either holds or actually walks. Plus if you're staying at the same level I added 1 rep for hand sticks (now x5e) and 5sec for holds (now 25sec)
Suggested DB Load has increased to 25-45% BW. Try to use 2.5-5lbs. more / hand.
Some strength exercises have rep decreases b/c suggested load has increased.
1-Leg Bench Hip Thrust
2-Leg Bench Hip Thrust
DB Goblet Squat
Some have rep decreases b/c skill has increased
FE Pike Push Ups,
2:1 Push Up to Downward Dog,
1-Leg Squat on a Bench
TRX 1-Arm Row - Feet Together
DB Pullovers + Skull Crushers
One has a rep increase, but that's because it's new and may need to be calibrated.
Progressive Resistance Exercise (PRE)
Remember to continually see progress:
Show up to train
Show up more rested
Show up nourished
Show up hydrated
Show up having moved recently
And try to get 1% better each workout by doing:
1 more set
1 more rep
1 more round
using more weight / resistance
doing a higher level
taking less rest / finishing faster
Build streaks of continuous workouts
Aim for 8-12+ total workouts / month
If you practice #'s 1-6, you'll continually increase the stimulus and provide a new adaptation to get better from.
Remember Our Themes
Our Q3 themes are: Beach Season #2, Peaking for Summer & Fall Sports and Fall Races.
We'll do this by raising the intensity of the workouts and alternating strong days for overreaching with light & fast days for recovery.
What this means is you want to look, move and feel great now AND be prepared for what's coming in the fall. The program, your peers and I will you do this. Keep Showing Up to get better and have a great time while you're here!
P8 Schedule
June 30 to July 31st (5 weeks on, 0 Weeks Off)
P8, Weekly Schedule
Week 1: 7/1 to 7/5
6:00am, M / W / F @ Virtual
9:00am, M / W / F @ Virtual
6:30pm, M / T @ MC, No Th (4th of July Holiday)
Week 2: 7/8 to 7/12
6:00am, M / W / F @ Virtual
9:00am, M / W / F @ Virtual
6:30pm, M @ Virtual, T / Th @ MC
Week 3: 7/15 to 7/19
6:00am, M / W / F @ Virtual
9:00am, M / W / F @ Virtual
6:30pm, M @ Virtual, T / Th @ MC
Week 4: 7/22 to 7/26
6:00am, M / W / F @ Virtual
9:00am, M / W / F @ Virtual
6:30pm, M @ Virtual, T / Th @ MC
Week 5: 7/29 to 7/31
6:00am, M / W @ Virtual
9:00am, M / W @ Virtual
6:30pm, M / T @ MC
*No Th / F, due to Empowerment Week aka Summer Break #2
P8, Weekly Workout Schedule
Week 1:
a.m. ABA
p.m. BA
Week 2:
a.m. BAB
p.m. ABA
Week 3:
a.m. ABA
p.m. BAB
Week 4:
a.m. BAB
p.m. ABA
Week 5:
a.m. AB
p.m. BA
Guest Week
The 1st 2 weeks of every phase and all of September are guest weeks. If you know someone who might love what we do, email introduce them to me. It feels great to be you, train like an athlete and live a high performing life. It's fun to say yes. It's fun to wear fun clothes and do cool things. Any friends who express admiration with how you look, move or feel and the cool things you do, invite them to come train with you.
Cardio Minutes - Week 3
a.m. M-23, W-18, F-18
p.m. M-23, T-26, Th-26
See you soon,
Mike
p.s. here are the P8 Zoom Links again:
p.p.s. cardio minutes are due Monday!
p.p.p.s. who do you know that would love what we do?
