- do 2 sets of MB and Hurdle circuits.
- continue practicing DB Complex with new weight
- do 2 sets of your 1st strength exercise and 1 set of your 2nd strength exercise per circuit; add 1-2 reps per set for each exercise;
- finish a 3/4 court triathlon relay, get through 10 lengths of band relay and 3+ sets of base running
- make all your scheduled workouts
- hit your cardio goal
- practice your daily habits
- get at least (1), 4 for 4!
Week 3 Goal:
- do 2-3 sets of MB and Hurdle circuits; get a PR!
- practice good technique with DB Complex; get a PR!
- do 2 sets for all strength exercises; add 1-2 reps per set for each exercise; get a PR!
- finish a full court triathlon relay, get through 1 rd of band relay AND 1 rd of band free relay and 1 rd of f base running
- make all your scheduled workouts; get perfect attendance!
- hit your cardio goal!
- practice your daily habits!
- get at least (1), 4 for 4!
- take workout card home
- peak for and attend private measurements!
Week 4 Goal:
- schedule your strength workouts
- either use an interval app to do the workout card or use the sets and reps recommendations on the workout card
- the interval app will let you do the full workout in ~60 minutes
- using the workout card and doing the full workout as written will probably take 90minutes
- if you have 60minutes and you're not using an interval app, do 1 set for every exercise!
- if you don't have MB's do linear or lateral hand fires;
- if you don't have hurdles either do squat jumps and 1-leg hops or ground zero squat jumps and hurdle squats
- or cut them out and start with the DB complex
- if you don't have access to a pull up bar or a TRX suspension trainer do DB Pullovers and Quadruped Opposites
- for conditioning you can do the triathlon relay most any where if you can deal with any self-consciousness; do a band free relay unless you can make a friend; do base running sprints around a baseball diamond or a rectangle; other wise do 4 sprints of progressively longer distances or time (e.g. 30, 60, 90, 120yds or 5, 10, 15, 20sec sprints)
- make all your scheduled workouts!
- finish your workout card and bring it in for a prize and recognition!
- hit your cardio goal!
- practice your daily habits!
- get at least (1), 4 for 4!
Phase 8: July 8 to July 27
7-9a, Sat, July 27 is Private Measurements & C3's
12-4pm, Sat, July 27 is Orientation
1:45-3:45p, Sat, July 27 is Nutrition Workshop
Sun, July 28 - Sun, Aug 4, Empowerment Week
Cardio Minutes
Week 2 we did 26min / workout; 52 for 2-days and 78 for 3-days
Week 3 we did 28min / workout; 56 for 2-days and 84 for 3-days
Empowerment Week guys needed 250 and ladies 360 if you didn't do a strength workout to hit your goal and get a high five! otherwise 175 for guys and 250 for ladies.
Welcome back!
Coach Mike
p.s. what'd you do for strength workouts last week and cardio minutes the last few weeks?
p.p.s. what's your training schedule this week?
p.p.p.s. are you o.k. with how your self-care went last week?
