My1FitLife

WEEK OF DECEMBER 15, 2014

COACHES NOTES:

This week we will change it up and do 2 sets of 30 reps using light weight. I want you to pick a weight that is about between 30-50% of your max, a weight you will feel around rep 20. Focus on a fast concentric phase (shortening of muscle), with a squeeze of the muscle at top of contraction, and slowing your eccentric phase (lengthening of muscle) down to about a 3-4 sec. count. You only have two sets, but we are going to exhaust those muscle fibers during those two sets. Always focus on good forma and controlled movements no matter which tempo you are doing. Enjoy and email if you have questions Keith@1fwtraining.com

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