W3/2022, 17 JAN start, 2.4k block, W8/12: Build 2

MON: E lite + BJJ

0800: E lite

30min easy run. 6:19/km, 135bpm ahr. 

1815: BJJ

Food: OMAD

EtOH: 1 beer

TUE: STR + E

1100: STR

BP 5x62.5, 72.5, 82.5, 82.5, 82.5kg

Pullups 60 total

1630: E

3x6min Tempo (4:27/km, 4:41/km, 4:48/km), 2min walk. 15min WU/CD. 

WED: STR + E

1100: STR

FS 3x67.5, 77.5, 87.5kg

SQ 3x87.5, 107.5, 117.5kg

RDL 4x8 75kg

1700: E

9k easy run. 5:52/km, 141bpm ahr. 

THU: E lite

1800: E lite

6k easy run walk. 

EtOH: 4 units

FRI: REST

SAT: E + BJJ

0800: E

3000m time trial. 12:53. 62.08% Age Grade. RPE 9. Happy with this, I reckon at race effort I could lop off at least 10-15sec. 

1215: BJJ

Nogi session with 3 easy rolls. 

SUN: REST

Training Hours: 7h (212 RE Strava)

EtOH: 5 units

SUMMARY: Good week of training. 90% effort time trials are good fun. Next week is a deload.