Subject: Time to Report CM's & CW's, plus DB Load for Phase 10!

Gorgeous Monday to you Friend!

Brady & Ninkovich are back.  The Sox have limped into the playoffs.  The grass is green and it's time for a new Quarter of Programming.

But first...


Time to Report
What'd you do for cardio minutes (week 3 and empowerment week)?
How many Challenge Workouts did you complete last week?



DB Load for Phase 10
25-45%BW
We'll be aiming for 12 reps per strength exercise, 3-5 reps for DB Squats, 8-12 reps for Overhead Presses and 8-12 reps for DB Swings.  

It's going to be an awesome phase.  See for yourself below and attached.


Let's keep building momentum and making Health Deposits.  First reply with your minutes and CW results.  Then show up and let's keep getting better together.  See you soon.


Your coach,



Mike Alves



p.s.  what'd you do for W3 and EW cardio minutes?



p.p.s.  how many CW's did you do last week?
Athletes by Alves,321 Walnut St., #263, Newton, Massachusetts 02460, United States
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