Hi Friend,
Happy Sunday to you! I have a moment so I'm writing to paint you a picture of the weeks ahead.
Record Weeks 3 & 4
The next 2 weeks we'll be doing the full workouts, which mostly means 3 rounds of strength. On paper the schedule looks like:
Week 3 - 4/3 to 4/9
a.m. - AB
p.m. - BAB
Week 4 - 4/10 to 4/16
a.m. - ABA
p.m. - ABA
Looking more closely it means:
Week 3
a.m. - A#4, B#4
p.m. - B#4, A#4, B#5
Week 4
a.m. - A#5, B#5, A#6
p.m. - A#5, B#6, A#6
And this means,
strong days (white days), which are 20-40% suggested DB Loads = workout #'s 1,3,5
light & fast recovery days (gray days), which are 15-35% DB Loads or lighter = #'s 2,4,6
So go all out on the strong days or any day you feel rested and energized and try to choose skill levels and loads that you feel like you can hit the suggested rep #'s and maybe get 1 more rep, but no more than 2 reps.
And on light and fast days, choose a level and load that you can move fast in and feel like you could easily do 3 or more reps.
Expect that sometimes you'll feel energized and invigorated on strong days, sometimes it may be delayed, sometimes you'll feel tired, hungry, wiped out, grounded, peaceful, pleasant, ... and as you recover you'll feel and be on a higher level.
Expect on light and fast days that it should feel easy and that at the end of the workout you feel much better, awake, energized, good. The truths are that this will help you recover, this will help you to feel and react quicker and that you don't want to do these all the time because you'll lose strength and muscle mass.
Good Friday
No live workouts on Friday, April 7. If you're planning to train that day like me, you already have the workout card and recording links, but here they are again for your convenience.
P4, Recordings
extra, pdf
virtual, pdf
Weekend Workout
Sunday, April 16
Save the date!
Phase 5
April 23 to May 12
3 Weeks on, 0 Weeks off
Guest Weeks, 4/24 to 4/28 and 5/1 to 5/5
Keep practicing your nutrition habits, having fun hitting your cardio goals and putting yourself to bed early because they all feel good!
Make it count,
Mike
p.s. cardio minutes are due tomorrow. we did 22 min / workout this week.
