Dec-29 *high carb
AB - 3 x 10sec @ 100% effort; rest to full recovery
*record peak wattage 1025, 1045, 1025 70%= 730W
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On a 30min Running Clock
AB - for 5sec shorter than longest interval you successfully completed last week @ 70% of peak wattage (i.e. if you completed 20sec last week, then perform 15sec intervals here) 10s intervals @ 70%=730W
60sec Rest
*end the workout if you can no-longer hit target wattage or if you can no-long maintain target wattage for full duration
Was able to maintain 730W + for entire 30 min. First few rounds felt "harder" than later rounds. I did warm up but felt a little slow from travel etc at first.
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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 8-10 ea side; rest as needed
*this will be significantly more challengin than the previous variation
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)" "Dec-30 *low carb
Self-directed reocvery work
(flow should be: easy cyclical -> movement -> breathing)
High Carb
P 149g, C 195g F 51g
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