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✦Friday, September 25 · Week 10

Session

Week 10 of the block.

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StrengthplannedEst. 1h 00m

Strength / Golf

Engine Builder — light: Pull-Ups 3×6; Bench Press 3×5 @ RPE 6; Row Ergometer 3×500m easy. No heavy lower-body work.

Duration
1h 05m
Target RPE
5 / 10
Blocks
3
Today's Focus
Strength + ergometer capacity — Monday reset
Warmup
10 min bike + hip mobility + banded activation
Main Workout
Engine Builder — light: Pull-Ups 3×6; Bench Press 3×5 @ RPE 6; Row Ergometer 3×500m easy. No heavy lower-body work.
Cooldown
5 min walk + hip/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 + 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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