Back to calendar
✦Friday, September 18 · Week 9
Session
Week 9 of the block.
StrengthplannedEst. 1h 00m
Strength / Golf
Rest — full rest before HYROX; hydrate, carb-load, sleep priority.
Duration
0m
Target RPE
1 / 10
Blocks
0
Today's Focus
Full rest — nervous system + tissue
Warmup
Nothing prescribed
Main Workout
Rest — full rest before HYROX; hydrate, carb-load, sleep priority.
Cooldown
Nothing prescribed
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
Cold plunge + Normatec, mobility tomorrow
Cold plunge 3 min, Normatec 20 min on quads + calves, sleep priority tonight — bodywork later this week if available.
Cold plunge Normatec Sleep emphasis
Session notes
Fuel: Normal daily nutrition
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
Not saved yet.