Up all of your weight by 5-10%.
This week’s focus is largely about breathing and controlling your movements with proper tempo. Make sure you’re controlling your negatives and focusing on movement integrity. It might not feel like it now, but doing poor quality movements with lack of emphasis on technique is going to play havoc to your body and taking the time to master the movements will pay you dividends in the long run.
This week is also about psychological well-being. As a part of what I call “the rudder of the day” I set myself up with written present tense affirmations, goals, and three things to be grateful for. As much as this program and fitness in general is a physical challenge, trust me when I say that this is about 80% mental and 20% physical. Some of the best minds in history kept a journal and did many of the same things I am suggesting for you to start this week.