REST DAY
After work I stretched and rolled out for 1 hour. (Recovery)
You probably already know that your body needs a day of rest. I practice 3 days ON and 1 day OFF. Not only is it good for your body as a whole, but especially good for your muscles. Poor performance usually happens because we are not rested. The quality of your training will suffer. The old saying that it's all about quality, not quantity applies here.
The best way to avoid over training is to listen to your body.
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