In fact, you’ve put enough time in under the proverbial bar that simply showing up and training is now child’s play. Now we want you to give you the power to make your workouts more effective than ever.
In this phase, you’re going to start paying particular attention to the weight you’re using, as well as the time you’re using it for.
If you’re not sure what you’re capable of, take time during the first week to hit failure – the kind of failure that while maintaining that perfect form, even a million dollars can’t coax another rep out of. You’ll only need to do this once. So, even if it takes an extra set or two (or three), work up to something you can only lift six times. Once you know the weight, perform it for only four reps.
If you find you were underestimating how strong you are, take this as a lesson and test out some of the other exercises – you should always have only one or two reps to spare. Whatever you get, remember to write those numbers down. You’ll need them later.
Now, you may be thinking to yourself, “I don’t care about getting strong; I care about getting lean!” These goals are not mutually exclusive. In fact, the stronger you get, the more powerful your workouts become. We’ll be putting that strength to use in the coming months, so we want you to be as serious about tracking and developing it as we are.
Other parts of your workouts will mandate that you perform as many reps as possible (AMRAP) in the timeframe allotted. You’ll not only want to take note of how much weight you were using but how many reps you performed. This is important because each workout, you’re going to aim to do a little better – be it with movement quality, reps completed or weight.
Be conservative when choosing your weight and setting your pace – you’ll need a large buffer zone to ensure that movement doesn’t break down and that you can last the full 60 seconds. If you’ve still got plenty of gas in the tank, sprint into the home stretch.
I am here to answer questions, to clarify and to make your journey a little easier. You’ve got a lot of iron to pick up over the next phase. And lucky for you, you won’t have to do it alone.
Keep up the good work![/text_block]
All the while you’re making this series of single changes in your day, you’ll have questions. We encourage you to ask us directly! Our coaches and mentors can help untangle and knots. Also you’ll be innovating! Your solutions to issues will be hugely helpful to other people in the class, so again we want you to share. You can post questions to us on the “Coach.Me” app or website as well. We win together.[/text_block]