1/12/17 Slept 7 hours, napped 90 min. 7/10- tired. Mild soreness/tightness in gluts.  Felt better after 60 min nap. Then worked out. That felt good. napped 30 min after. :)

Jan-12 *high carb

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

*record peak wattage 1040, 1040, 1025

+

***only progress if you were able to complete all 35min successfully last week

On a 40min Running Clock-Target   @ 700-730W. During workout often recorded 840-890 W for 10 s interval. 

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)

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

+

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

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP +5sec of shaking; rest as needed (dig into the fatigue a little more than previous weeks)

A2. Star Plank from elbow - 3 x AMSAP ea side; rest as needed

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

P 171g C 254 g F 66 g

I hope all the TTT athletes at Wodapolooza have healthy and successful comp. I bet you are crazy busy!