W1/2022, 2.4k block, W6/12: deload

W1/2022, 3 JAN start, 2.4k block

=w1/22, 3 Jan start, 2.4k W6/12: deload=


MON: E lite + BJJ
1600: E lite
45min easy Treadmill. 6:02/km, 135bpm ahr.
1800: BJJ
Lasso guard and variants. I do play this quite a bit. 2 chill rolls then I had one all out porrada with a black belt. Got smashed overall but had a few chances.
GTG: 8 pullups, 9 chinups

TUE: STR + E
1100: STR
BP 3x65, 75, 85, 95, 95, 85
Prone DB row 2x26kg 5x10
1700: E
8x100m Fast Reps, 150m walk recovery. Did 21, 20, 21, 20, 21, 22, 20, 23s. Target effort was approx 800m race pace.

WED: E
1800: E
8k at marathon effort (90% THR). 5:33/km, 143bpm ahr.

THU: STR
0900: STR
FS 5/3/2 70, 80, 90kg
SQ 5/3/2 90, 110, 120kg
RDL 5x10 62.5kg
1700: E lite
Running drills + 12 Strides, 4 hills and the rest on flat ground.

FRI: REST
GTG: 9 pullups, 9 chinups
EtOH: 2 units

SAT: E
0800: E
800m Time trial + 4k of easy run. 800m: 2:48.2. WMA age group grading of 65.6%.
EtOH: 2 units

SUN: RECOVERY
1400: E lite
30min recovery jog walk by pool side.
EtOH: 1 unit

Training hours: 5.75h (147RE Strava)
EtOH: 5 units

SUMMARY: Good week of training to start the year.