12/22/17 Slept 6.5 hours, napped 60 min. 7-8/10 Wt. 198.0

Dec-22 *high carb

AB - 3 x 10sec @ 100% effort; rest to full recovery

*record peak wattage 1023, 1043, 1023

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70 % 730-780 W

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

Made an honest 15 sec. Started timing at 730W  and held for allotted times.Rested 60s between each effort. Legs gave out at about 17-19 sec when attempting the 20s. Much more accurate test than last week.

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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

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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  ea side; rest as needed. Could do this with good form this week.

*this will be significantly more challengin than the previous variation

A3. Table Hold w/ alternating leg lift- 3 x 10 slow / controlled alt reps; rest as needed (create as much shoulder extension as possible)

High carb

P 161g, C 238g, F 64g