=w48/21, 22 NOV21 start, recovery week=
MON: E lite + STR
1800: E lite + STR
6k z1 run with 10x30m strides. 7:01/km, 128bpm ahr.
30 pullups total.
Remarks: Easy workout inserted as I felt pretty recovered, and it was ok. Some residual tiredness in legs was the worst of it.
TUE: BJJ + STRz
1800: BJJ
Nogi. Hip bump sweep and followups. Had a couple of chill rolls then an all out effort.
1900: STR
FS 5x60, 80, 80kg
SQ 5x80, 100, 105kg.
WED: STR + E lite
0900: STR
BP 2x5 65, 72.5, 85kg
1915: E lite
Treadmill: 3.2k warmup followed by 5k z2.
Food: OMAD
THU: STR
0900: STR
TBDL 5x135, 3x155, 1x175, 180, 185kg. New 1RM PR!
Remarks: Took my COVID-19 booster jab today so its gonna be rest for the balance of the week.
FRI/SAT: REST
This Moderna booster kicked my ass. I felt severe joint ache and fatigue.
SUN: RECOVERY
0900: E Lite
15min z1 poolside jog. I survived it seems.
2000: E lite 2
4k z1 run. 6:51/km, 129bpm ahr. Felt just fine!
EtOH: 1 unit
Training hours: 4h 30min (101 RE Strava)
EtOH: 1 unit
Fasting: 1xOMAD
SUMMARY: Made a PR on Trapbar Deadlift, very happy with that. Took my Moderna booster jab, which laid me out a couple days and I will take the next week easy due to this as well. Did some z1 jogs on Sunday and it seems I am ok.
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