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✦Friday, October 2 · Week 11
Session
Week 11 of the block.
StrengthplannedEst. 1h 00m
Strength / Golf
Rest
Duration
0m
Target RPE
7 / 10
Blocks
0
Today's Focus
Full rest — nervous system + tissue
Warmup
Nothing prescribed
Main Workout
Rest
Cooldown
Nothing prescribed
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 + protein + sleep
Normatec 20–30 min on the lifted areas, refuel with 30g protein + carbs, get to sleep on schedule.
Normatec Sleep emphasis
Session notes
Fuel: Protein after lifting; hydrate through golf
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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