This week is record week so there are no formal demonstrations, but I would be more than happy to show you any exercise or progression if you forget or are unsure. If you're good to go, we'll be encouraging you to do 1 more rep or set, a higher level, to use more resistance, to go faster and/or to take less rest. Do any one of these at least once during the workout and you'll earn a personal record (PR) and earning a PR always feels great.
- MB Front Twist & MB Overhead Throws: 3-4 sets & 4-5 sets respectively
- Lateral + Medial Hops & Linear Hops: 3-4 sets & 4-5 sets respectively
- Low Plank T's & Spider March to 1-Arm Reach 3-4 sets
- 10 yd sprint & 5yd shuffle: 3-4 sets
- DB Complex 2 sets of 3 reps / exercise
- TRX FE 1-Leg Inverted Rows & Neutral Grip Pull Ups: 2-3 sets
- DB 1-Leg Squat to MB & 1-Arm Push Ups + 2-Arm Drop Set: 2-3 sets
- 2-DB SLDL & FE Pike Push Up + Floor Slides: 2-3 sets
- Straight Leg Sit Ups - Hands Across Shoulders & DB Hip Lifts: 2-3 sets
- Baserunning: 4-6 sets
- Alt. Band Relays: 6-8 sets
- Triathlon Relay: 4-6 sets
These listed goals above are external goals you can measure yourself against if you're interested in knowing how you did vs the program. This however is secondary to beating what you did last time. Do that and it's an instant PR.
Cardio Minutes - Week 2
Time Day 1 Day 2 Day 3 Total
6:00am 21 21 23 65
9:00am 21 21 23 65
6:30pm 21 23 23 67
Time to report. What'd you do for cardio minutes last week?
Upcoming Schedule
Registration Deadline for P9: 11:59pm, Tues, July 25
P9, Private Measurements: 7-9a, Sat, July 29 @ MC
P9, Orientation: 12-3p, Sat, July 29 @ MC
P9, Nutrition Discussion: 1:30p-12:40p, Sat July 29 @ MC
Empowerment Week: Sat, Jul 29 - Sun, Aug 6
P9: Mon, Aug 7 - Sat, Aug 26
Guest Week: Mon, Aug 7 - Fri, Aug 11
Carson Beach Workout: 7:30-9a, Sat, Aug 12 @ Carson Beach
That's all for today.
Reply now with your minutes for last week!
Your coach,
Mike Alves
