Dec-15 *high carb
AB - 3 x 10sec @ 100% effort; rest to full recovery
*record peak wattage
1032, 1043,1043
70% average = 730W
+
AB - 2 x 5sec @ 70% max wattage; rest 60sec
AB - 2 x 10sec @ 70% max wattage; rest 60sec
AB - 2 x 15sec @ 70% max wattage; rest 60sec
AB - 2 x 20sec @ 70% max wattage; rest 60sec
failed after 20 sec pieces. ( around 24sec) Was unsure of the rest between 2 x time efforts. I rested 60 seconds between 5,10,15,20. During the 2 X, say between the first 5 sec interval and second 5 sec interval I rested just long enough to have the AB coast to a stop and regroup. 10- 15 sec. Is the correct or should I rest 60 sec between each individual effort. Resting 60 sec after a 5 sec effort seemed like too much.
...continue adding 5sec every 2nd set until you fail to hold RX'd wattage for full interval duration
+
Relaxation Breathing - 10min: lying flat on your back w/ feet elevated on bench & hands on belly -- breathe with deep diaphragmatic inahales through nose, and slow full exhales through mouth -- with each breath try to relax into the ground as much as possible This felt good
+
Trunk
A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed
A2. Side-plank w/ alteranating leg march - 3 x 8-10 ea side; rest as needed
*this will be significantly more challengin than the previous variation. This was so challenging that I couldn't do it. :) The bottom leg was tough. I'll put some work into it tomorrow. Maybe it's more of a motor thing that needs some practice.
A3. Table Hold w/ alternating leg lift- 3 x 8-10 slow / controlled alt reps; rest as needed (create as much shoulder extension as possible)
High Carb
Protein 174g, Carbs 238, Fat 72g
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