To all: thank you. Between this conversation and listening to the Friday Zoom meeting, I finally got motivated and did the first strength training session today (only 2 sets, minimum number of reps in each). I figured it had been too long since I did any strength and it would hurt. On the road to do this twice a week! Looking forward to hearing about everyone’s progress. Thanks again!
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I’m now entering the week 5 Strength workout and I must say it’s amazing how I feel better! At the beginning it was hard to find the will to go down to the gym in the afternoon but now I’m waiting for it!
@Coach_Theia I have a question: week 5 is called week 1 so I assume I have to do 4 reps, right?
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I did my first strength session in my lunch break today 
So pleased time have finally found the motivation to get started, although I’m not sure my body will thank me (at least not in the short term).
My shoulder did cause a few issues - I was able to do the crab walk but I was definitely a lopsided crab. The single leg to squat took a bit of concentration but was ok on my popping knee but I did get some discomfort doing the Bulgarian squats so had to limit how far I dipped.
Lateral plank raises had to be done on forested rather than fully extended arm - hopefully this isn’t a biggy.
I did attempt the reverse table top but it was too much for my shoulder and I had to stop - getting in to the initial position was ok but as soon as I tried to lift my butt up to flatten out there were all kinds of pains in my shoulder 
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@Michelle that’s great you started! Bravo to you. I am going to do it today as well. I’m going to sub into my previous strength program as some of the moves here are not good for me shoulder/neck as well. Keep it going.
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Hello All! Regarding your second month of the Equipment-Free Strength:
Once you complete 4 consecutive weeks, you will go back and repeat week 1 (fewer reps) as a “deload”. “Deload” is the term used in the Strength & Conditioning world to mean “recovery week”. Then you go back to loading the body from where you left off in week 4 of the first month.
For those starting strength late, please follow the order of weeks, starting with #1.
If you were at the top number of reps at the end of month 1/week 4, then on week 2 of second month start adding weights.
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Well done @Michelle! 
So, just to make sure I understand @Coach_Theia, I’ve done all the weeks, so this week I do the first week again but do the lowest number of sets and reps for all of them?
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@Stefanie correct
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Aha thanks, that was clarifying. I have to shuffle around a bit on my week 3/4 to make it add up, but I will make it somehow… i also have weights ready to add on 
3 posts were merged into an existing topic: Week 1 Workouts Discussion - Women’s Cycling Challenge
Yes , interested , have program but interested in options.
Good afternoon- I’m sorry I’m late to the party and we’re into week 3 of the challenge / but can I get the strength workouts added - thanks!
@paulamunt and @jfloweresq the strength programs are available to our members and therefore are not being added to the Women’s Cycling Challenge. Happy to answer any questions you may have about it!