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✦Monday, September 14 · Week 9

Session

Week 9 of the block.

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StrengthplannedEst. 1h 00m

Strength

2 sets each at ~60% normal volume; no soreness, no grinders

Duration
40m
Target RPE
7 / 10
Blocks
0
Today's Focus
Maintain movement patterns — no soreness
Warmup
8 min bike + mobility
Main Workout
2 sets each at ~60% normal volume; no soreness, no grinders
Cooldown
Easy walk + mobility
Mental Focus
Journey Before Destination
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

Log run

Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.

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