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✦Wednesday, July 22 · Week 1
Session
Week 1 of the block.
StrengthplannedEst. 1h 00m
Strength
Bench 4×6 @ RPE 7; pull-up/row 4×8; strict press 3×6; heavy sled push 4×20m; sled pull 4×20m; core 3 sets
Duration
1h 00m
Target RPE
7 / 10
Blocks
7
Today's Focus
Upper body + sled — press, pull, sled complex
Warmup
8 min easy bike + shoulder prep + banded pulls
Main Workout
Bench 4×6 @ RPE 7; pull-up/row 4×8; strict press 3×6; heavy sled push 4×20m; sled pull 4×20m; core 3 sets
Cooldown
Easy walk + thoracic mobility
Mental Focus
Journey Before Destination
Exercises
Fueling
Pre
Carbs + protein 60–90 min before lifting
During
Water; sip electrolytes between sets
Post
30g protein + carbs after last set
Recovery
Normatec + mobility
Normatec 20 min on legs, 10 min mobility (hips + ankles). Consider cold plunge if legs feel hot.
Normatec Mobility
Session notes
Fuel: Protein + carbs within 60 min post-lift
Session RPE & notes
Weights, sets, and reps live in the logger above. Add an overall RPE and any coaching notes here.
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