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✦Friday, August 14 · Week 4
Session
Week 4 of the block.
StrengthplannedEst. 1h 00m
Strength / Golf
Power Builder — Front Squat 4×5 @ RPE 7; Pull-Ups 4×6–8; Sled Push 4×25m heavy; SkiErg 4×500m; Wall Balls 3×20.
Duration
1h 10m
Target RPE
7 / 10
Blocks
5
Today's Focus
Race-specific strength + gym-only stations
Warmup
8 min bike + shoulder/hip prep + sled primer
Main Workout
Power Builder — Front Squat 4×5 @ RPE 7; Pull-Ups 4×6–8; Sled Push 4×25m heavy; SkiErg 4×500m; Wall Balls 3×20.
Cooldown
5 min walk + 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 + protein + sleep
Normatec 20–30 min on lifted areas, refuel with 30g protein + carbs, get to sleep on schedule.
Normatec Sleep emphasis
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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