It’s Spring!  The overarching goal of this block is to get LEAN, conditioned and put on some muscle.  But, that’s ultimately up to you and the intensity you decide to approach this with, as well as nutrition…

♣ Phase One

• Increase capacity at both ends.  Look, this entire block is no joke—and this first phase will be delivering that message, real quick… Workout A brings HEAVY unilateral strength, B brings us back down with cardiac output, then C brings the heat with high volume density strength and power training (yes, we’re intending for your heart rate to sky rocket during these rounds), Coach Fury brings us back down on Fury Thursday with some good ‘ol movement training, and then E brings the full-body volume with some 1×20 protocol, Frat Boy Friday, and Cardiac Output.

♠ Phase Two

• Add in anaerobic inefficiency. This month’s training brings a bit more of a traditional weekly layout, with bigger strength days in A and C, some higher intensity conditioning work in B, fun recovery work with Fury Thursday in D, and another 1×20 day in E—only this time unilateral!

♥ Phase Three

• Increase anaerobic inefficiency. This month’s training continues the traditional weekly layout, with bigger strength days in A and C, higher intensity conditioning work in B, fun recovery work with Fury Thursday in D, and now a complex day in workout E (eek)!

♦ Phase Four

• Increase threshold. We continue with our biggest strength days yet in A and C, higher intensity conditioning work in B, a basic circuit recovery work with Fury Thursday in D, and bring back the original 1 x 20 in E.