Did Wed 12/27/workout since I was out of town/vacation
Dec-27 *high carb
12min Cyclical around the world @ EN1 (120-140 BPM)
(1min Row / 1min AB)
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EMOM For 33min (only progress this if you were able to sustain power output on the ergs through the entire session last week)
Min-1 - 30sec Row @ 90% effort (pacing should be about what is sustainable for a 1k time trial) 1:48-1:50/500
Min-2 - 30sec AB @ 90% effort (pacing should be about what is sustainable for a 5min time trial) 425-475W
Min-3 - 30sec Burpees to 6"" touch 6 each round
*record HR metrics for this entire training session
Ave HR- 146 Max HR 161
This felt good!!
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12min Cyclical around the world @ EN1 (120-140 BPM)
(1min Row / 1min AB)
+
A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)
feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap
B. Progressive Muscular Relaxation - 30min
P 155g C 210g F 65g
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