Make-Up Day
Sunday — Open Gym (Make-Up Day)
Week 6 leaned on your posterior chain and your lungs: the lunges got heavier Monday, Wednesday was 18 minutes of swings and jump-overs, Thursday stacked a heavier Power Clean EMOM with a wall-ball sprint, and Saturday's partner run-and-deadlift grind capped it. Where you go today depends on how you actually feel — not how you think you should feel.
Feel fresh? Make up what you missed, in this order:
1️⃣ Thursday — Clean EMOM + pull-ups. The hinge and upper pull anchor your week.
2️⃣ Tuesday — Press (or Bench) + the dip workout.
3️⃣ Monday — Lunges. Only if you're NOT training tomorrow — never stack lunge soreness into a fresh week.
4️⃣ Wednesday — The 18-minute grind, at 80% pace.
Feel flat but functional? Skip the make-up. 20–30 minutes of easy Zone 2 — bike, row, or a walk — conversation pace. That's it.
Sore or run down? Mobility and soft tissue only — quads and hips if the lunges got you, lats and forearms if Thursday did. That IS training.
📣 SAVE THE DATE — Nicholas Pedone 5K
Sunday, August 30 · 9 AM start · Rain or shine · Glen Cove, NY
Run it with the RADD crew — all paces welcome. Register here:
https://events.elitefeats.com/26pedone
Rest is part of the program. See you Monday.