Good morning, Heroic Nation. Im not feeling great today, and I know some of you might be in the same boat. It’s cold and flu season—this is how it goes. So let’s tackle the big question: Should you train when youre sick, or take a rest day? Here™s the deal: If lts from the neck up (stuffy nose, sore throat, etc.), you're probably okay to do light movement. if it’s from the neck down (fever, body aches, chills, or digestive issues), take the day off. Don’t t push through its not worth it. Think of training like digging a hole. Recovery is what fills it back in. If youre already sick, pushing too hard will dig the hole deeper, making it harder to recover and prolonging your illness. Take care of yourself first. Weekend Pitfalls and Nutrition: Let’s talk about the weekend. A lot of people do well during the week but let things slide on Saturday and Sunday. a If you’re re eating and drinking 4,000-5,000 calories per day on the weekend, your weekly averages get thrown off. Even if you’re in a deficit Monday through Friday, two days of overeating can erase all your progress. The key? Plan ahead. If you’re re going to have an indulgent meal, make it intentional. Keep the surplus minimal and get back on track right away. Don’t let the weekend undo all your hard work from the week. Group Participation Matters: How do you feel being part of this group versus doing it on your own? The people who stay active in the group are always the ones who do the best. Energy levels and engagement drop if youre not participating just how it works. If you’re struggling to stay on track, consider stepping up your level of commitment. The one-on-one and group programs offer more structure, personalized training calendars, and live coaching sessions to help you stay focused. Let me know how its going for you, and if you have questions, don’t hesitate to ask.

I had to do some of my lifting program today. Clean and Jerks build up to a max before I get the Zee Squats done Early morning 275lb/125kg. I felt there’s more but save it for competition day. Zercher Squats. I built up to heavy and missed the tempo detail. Clip is 155lb following tempo Rx. But lost track and ended up doing 10. Lol

Day 2: Every Minute on the Minute for 15 Minutes: 3 Pull Ups 6 Push Ups 12 sit Ups *sub 6 inverted row or barbell bent row for pull ups Post results to comments:

Day 1 AMRAP in 15: Row 500 15 Over Erg Burpees 30 Air Squats *If you do not have a rower sub 400m Run or 200 Single Under Jump Ropes/Line Jumps

Get in the zoom room asap!