I work five days per week. I'll work as many hours per day as necessary to make sure every one of my participants is safe and clear of the instructions that I give them. So when one comes to me and asks, "Hey coach, can you give me a workout or the workout I missed during the week?" my answer is always "NO".
When I was a younger man that had to whore out my time to make ends meet, perhaps I would have a change of heart. But now that I firmly establish the "Rules of Engagement" I let folks know that it wasn't MY doing that they missed. You can't MAKE-UP a workout. You missed it, that is on you.
Wiser people will ask other friends to take a photograph of the workout they missed, or they will come here and read it off my "Coach's Log". But to request me write you a workout that is already been digested, well...Not going to happen.
What do you think the response is/was to my straight-up answer to denying the request?
You guessed it, that person will NOT miss a training session the next time or they will make arrangements to take care of it.
Pavlov is 100% on with his "Behavior Modification".
Ring the bell and the dog will salivate.
Take a hardline with an athlete and they will harden up themselves.
Today's Training:
Shoulder Reliever*
Cycle*: Commute
AirDyne: 10 mins steady; 15x10/50
Chinups: 10x3
Dips: 10x6
BB Curl: 10x10
Cable Pushdown: 10x10
Blast Strap Row 50 reps
Pushups: 50 reps
Back Extension: 3x9
Fat Bar Dead Hang: 35 seconds
Front Plank: 50 seconds
Decline Situps 3x10
Cycle*