3/16/18 Wt 196.8, Slept 7.5 hours, napped 40 min. 7/10. Legs heavy. Neck and upper back a little stiff. NO pain or soreness. No injury just post effort.

Mar-16

10min Aerobic Prep (rotating between row / AB)

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

*record peak wattage 1043,1113,1122

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Every 3min for 8 sets

8cals AB

8 Burpees to 6"" touch

8 Russian KB Swing @ 5o#

First 2 rounds felt like the hardest-rested 1:15 each of these. Last 6 rounds rested 1:30. Focused on better efficiency on burpees. Kept my hand/arms in a more narrow position, like a narrow grip push up or press. this was better! On the bike on tried to "spin" and focus on legs with only a little assistance from my arms. First two rounds was around 380W, remaining rounds were 440-450W with less effort, lower heart rate and respiratory rate. KB swing-working on my breathing. Effort is manageable but heart rate was elevated. Found that I wanted to "hold" by breath slightly and not get  a "full" breath.  Good workout and takeaway on techniques. 

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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 +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)

P 155g, C 205g F 58 g