Phase 3: Peak•Week 8 • Tuesday

Day 51: Last week of heavy lifts starts

Zone 2 Walk

35 minutes

Today's workout

30-40 minute walk at conversational pace. Nasal breathing if possible.

Warm up (5-7 min)

•First 5 minutes walk slowly, let your body warm up

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1. Zone 2 Walk

1 x 30-40 minutes

Rest - • none

Form cues

→Pace you can hold a conversation at
→Nose breathing is the gold standard
→Outside is better than treadmill when possible

Cool down (5 min)

•Last 5 minutes walk slow, let heart rate drop

Today's nutrition focus

Carbs around training

This week, do not under-fuel training days. Include carbohydrates and protein in meals around training when practical; total daily intake matters more than a 45-minute deadline.

Mindset brief

PR week

This week is likely to produce personal records on your main lifts. Squat, RDL, bench, row. You've been progressively loading for four weeks. The body is ready. Walk into today's session expecting a heavier weight to move, not hoping it will.

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Day 50

Day 52

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