Fill the weight after each set, then tap the check. When a whole block is done, tap the green check next to its name. This sheet saves as you go and when you leave.
Stay light today
Recovery is 46% and sleep was 6:49 against 8:24 needed. Keep working sets around RPE 6 (you could do about 4 more reps). Start Weightlifting or Strength Trainer in the WHOOP phone app at Block A, and end it after the last block.
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Block A — Mobility (10-15 min)
Focus: ankles and hips. Run your usual drills. No weight to log.
Block B — 3 rounds
Box jump 5, goblet squat 8, chest-supported row 10. Then back to the jump.
Box jump — 5 reps, stick the landing
Goblet squat — 8 reps, RPE 6
Chest-supported row — 10 reps
Block C — 3 rounds
DB bench 8 at RPE 6, cable face pull 12, farmer carry 40 yards. Use a bench load you can spot yourself.
DB bench press — 8 reps, RPE 6
Cable face pull — 12 reps
Farmer carry — 40 yards
Block D — 3 rounds
DB Romanian deadlift 8 at RPE 6, med-ball rotational throw 8 per side, easy sled pull 20-30 yards.