1) We are going to be using tempos on slow lifts from now on it will look like this 3010 (3 = eccentric portion, 0 = pause,1 = concentric, 0 = pause)
2)The way I'm writing everything is changing slightly ex. A) Front squat @3010; 2x3(repsxsets); rest 2 minutes
3) We will be testing most lifts and some Aerobic/Anaerobic pieces so I can get a baseline for us as a group. I will be keeping these tests as a means to keep track of progress. That being said I need you guys to stay on point with your recovery/nutrition and really get after it this week!
4)Friday we will WOD with class! Going forward I will try to get you guys in class more and will indicate good days to do so!
5) There are 4 Phases of a properly laid out program:
a)Accumulation-This is where we look to build time under tension, Tweek technique, And improve our Aerobic/Anaerobic capacity.
b)Intensification- Just like it sounds we increase volume and overall intensity ....start testing the waters on what we've built!
c)Testing/Competition- This is where I let you guys loose and you all Kick ASS !!!!
d)Recovery/Deload- Post testing we take about a week or so to just remove intensity, let the body heal and recover to get ready to do it all again.
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