Rest weeks are the best weeks, baby! This becomes truer every year I get older. LOL.
But I really want to stress the importance of recharging your mind and your body next week. It's critical to getting ready for our next month of training and keeping you on track.
Of course, finish off your final week of June STRONG.
You can repeat any of our past follow-along workouts on your big-screen here:
You can also check out any of the 100+ instructional home workouts from our archives.
But please remember that a key part of the OFF-WEEK is shifting from GAINZ to RECOVERY. You must reduce the overall training volume and/or intensity to maximize the benefits to this past month of training. In fact, many of the GAINZ will accrue during this time. If you do it right, you'll be itching to do the first official WOW of July and you'll feel fresh AF!
HERE ARE MY GENERAL RECOMMENDATIONS:
Keep doing your daily mobility work and walking. This drives your recovery and you've got extra time to make substantial mobility GAINZ that will enhance performance moving forward.
If you've been doing the 3 workouts/week schedule, back off to just 1-2 WOWs. If you've been doing the 4x/week with GG, back off to 2-3 WOWs and lay off the structured metabolic bodybuilding and strength work next weekend.
Your weekly diet should also remain unchanged. If you're in a major SHRED mode, consider forgoing this weekend's cheat meal and doing it on the 4th if you've got big party plans to accommodate the reduction in training volume and/or intensity next week. Or you could give yourself more flexibility next week and hit multiple cheat meals. Sometimes the higher calories and carbs are exactly what you need, even if you're less active. Listen to your body (not your mind). It will tell you what to do so just trust the process and don't put too much pressure on yourself, baby.
HERE'S MY PERSONAL PLAN:
I feel I need 3-5 days off from heavy loading and conditioning work from the collective first half of 2020. So I'm still gonna do my freestyle pump work on Friday but I'm gonna replace my final GG workout of the month on Saturday with some boxing to really unload my system. I'm then gonna take Monday completely off from training. I may do some dancing if I feel like moving more but anything I do extra will be fun and non-structured. I'll be testing your first WOW of July next Wednesday before getting it to you by week's end for the following Monday, July 6th. I'll also be testing your July GG workouts late next week to get them ready for the weekend of July 10-11th.
Finally, please be sure to plan some FUN and really max out the R & R. We're gonna try to get to the beach at least once, do some at-home cookouts and pool time, binge some shows or movies (any good movie or show recommendations?), read and veg the fuck out.
PLEASE POST YOUR PERSONAL RECOVERY PLAN BELOW SO OTHER TDBJ MEMBERS CAN SEE HOW YOU'RE GONNA REWARD YOURSELF FOR ALL THE HARD WORK IN JUNE!
And please feel free to ask me any questions about this below.
Your Workout Buddy,