Mar-9
10min Aerobic Prep (rotating between row / AB)
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AB - 3 x 10sec @ 100% effort; rest to full recovery
*record peak wattage 973, 1043, 1021- legs felt more "heavy" than last week
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Every 3min for 7 sets
8cals AB
8 Burpees to 6"" touch
8 Russian KB Swing @ 5o#
This went good. Rested 1:20- 1:30 a round. Tried to keep constant pace on burpees
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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)
This went well except for max W
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