Jan-26 *mod-carb (deload)
Choice Cyclical - 60min continuous (rotate ergs by feel)
...every 5min ""burst"" for 20-45sec (intensity and duration of burst based on feel)
10 min AB, 10 min row. 30 sec burst every 5 min. Row at 1:48 and AB @ 425W
Felt good and strong
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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 = McGill's Big-3 - curl-up / side plank / bird-dog (take each set to the point of local burning)
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Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath
*https://www.youtube.com/ watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 10 reps in each position
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