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✦Monday, July 27 · Week 2
Session
Week 2 of the block.
StrengthplannedEst. 1h 00m
Strength
Front squat 4×5 @ RPE 7; RDL 3×8; walking lunge 3×10/leg; farmer carry 4×40m; core 3 sets
Duration
1h 00m
Target RPE
7 / 10
Blocks
5
Today's Focus
Lower-body durability — squat, hinge, carry
Warmup
8–10 min bike + hip/ankle mobility + glute activation
Main Workout
Front squat 4×5 @ RPE 7; RDL 3×8; walking lunge 3×10/leg; farmer carry 4×40m; core 3 sets
Cooldown
5–10 min easy walk + hip/hamstring stretch
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: Normal daily nutrition
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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