W50/2021, 7 Dec start, 2.4k block
=w50/21, 8 Dec start, 2.4k W2/12: Base 2=
MON: STR + BJJ
1200: E
I: 6x400 at R pace, 2min recovery. Target 94s per rep, did much better 86, 85, 88, 89, 92, 88s.
1800: BJJ
Some DLR passes. 3 fun rolls.
Food: OMAD
TUE: STR + E Lite
1200: STR
BP 5/4/3x87.5kg
Body Rows 5x10
Curls 1x25 20kg
Core work
1700: E Lite
8k z2 run walk. 6:19/km, 137bpm ahr.
Food: OMAD
EtOH: 6 units
WED: REST
Trainwrecked, hungover.
THU: E
0800: E
90min z2 run walk. 6:22/km, 134bpm ahr.
EtOH: 4 units
FRI: STR
0900: STR
FS 5/3/2 70, 80, 90kg
SQ 5/3/2 90, 105, 120kg.
Pullups 30 in total. Yay, nothing hurt!
Core work
1800: E
30min z2 with 10min Tempo insert. Did it on Treadmill as it was just pouring down.
Food: OMAD
SAT: Yoga + BJJ
0900: Yoga
1200: BJJ
Specific training + 4x7min porrada. Great fun session.
SUN: REST
EtOH: 4 units
Training hours: 7h 25m (177 RE on Strava)
EtOH: 14 units (ouch)
Food: 3xOMAD
SUMMARY: Good week of training, except for the EtOH overdose. It’s holiday season though, and I have only 2 more major meet-ups left. Next week will be some deload in running mileage/intensity, and possibly for strength work as well.
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