3/2/18 Slept 8.0 hours, napped 30 min. Wt 195.0, 8/10

Mar-2

10min Aerobic Prep (rotating between row / AB)

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AB - 3 x 10sec @ 100% effort; rest to full recovery 1153, 1141, 1173 an improvement over last test of 120W

*record peak wattage

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5 Rounds for time;

10cals AB

10 Burpees to 6"" touch

10 Russian KB Swings 50# 

*record total time & split time for each round

2:08, 2:27, 2:42, 2:43, 2:42   total: 12:42

Burpee were the toughest. Used the new standard

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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)

Great work on the 18.2 recap last night. I like the phrase just "touch" the intensity of the workout in your warm up.

High carb

P 154g, C 240 F 64