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Short, true-sprint intervals. Morning only. Once per week max.
Before your working weight, do two sets with lighter loads at the same movement pattern. Set one: empty bar or light dumbbells for 8 reps. Set two: roughly half your working weight for 5 reps. These sets are not fatiguing - they're rehearsals.
If sprints are after breakfast, eat 1.5-2 hours before - protein + carbs + a little fat. 2 eggs, toast, avocado. Protein shake, banana, almond butter. Don't sprint on an empty stomach after Day 30. Your body is working too hard now to run on fumes.
Today is true sprint day. Not jogging. Not fast running. Sprinting. The kind of all-out effort you probably haven't done in years. Six 20-second efforts with 90 seconds between them. That's it. This is the rarest, most valuable cardiovascular work you do.
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