Protocol 2026-W05: Recovery Reset
Weekly Schedule Day Type Workout Sunday Recovery 30min walk, stretching, foam rolling Monday Light Strength Workout A (reduced volume): - Close grip bench press 2x6 @ 100 lbs - Cable seated row 2x8 @ 100 lbs - Barbell shoulder press 2x5 @ 70 lbs - Assisted pull up 2x2 @ 60 lbs - Walking lunges 2x6 @ bodyweight Tuesday Easy Swim Gentle swim focus: - 200m easy freestyle - 4x50m drill work (no pressure) - 200m easy choice stroke Wednesday Recovery Walk 45min Zone 1 walk, optional light stretching Thursday Light Strength Workout B (reduced volume): - Dumbbell bench press 2x8 @ 50 lbs - Dumbbell rows 2x8 @ 60 lbs - Cable tricep push downs 2x8 @ 120 lbs - Machine seated leg press 2x8 @ 280 lbs Friday Easy Run 3mi easy pace, Zone 2, no pressure on pace Saturday Choice Day Pick: 30min bike trainer OR 4mi walk OR rest completely Recovery Protocol Goals Restore daily routine without pressure Complete 50% of planned activities (better than recent 0%) Focus on 2 core habits consistently Build back gradually to prevent repeat pattern Weekly Targets (Reduced Volume) Cardio Volume: ...