Carb-Depletion Week 1

Monday, October 24, 2016
AM 
AB - 10min progressive warm-up 
+ 
AB - 30sec @ 70-75% (300W - 400W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 75-80% (400W - 500W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 80-85% (600W - 700W)
AB - 30sec @ easy spin 
recovery A
B - 30sec @ 85-90% (700W - 800W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 90-95% (900W - 1000W)
AB - 30sec @ easy spin 
recovery 
Rest 3-5min x3 
+ 
AB - 10min progressive cool-down 

PM
EMOM for 15min 
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support 
Min-2 - 25-30sec Shoudler Extension Plank *https://www.youtube.com/watch?v=v4v_7PU2OjM 
Min-3 - 30-35sec WF HS Hold in Hollow 
+ 
EMOM for 15min 
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang 
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position) 
Min-3 - 30-35sec 2-arm Farmers Carry
+
100 burpees NOT for time

Lack of food made the AB pretty challenging towards to harder intervals BUT that is to be expected, obviously. Honestly, I didn't feel terrible, but I did feel a significant difference  (even being detrained), but I'm cool with it. I could tell that the low carb intake is going to be a challenge. 
 
Tuesday, October 25, 2016
Class WOD
21-15-9
Power Snatch @ 65
burpee
+
15-12-9
Power Snatch @ 65
lateral bar burpee
+
12-9-6
Power Snatch @ 65
burpee box jump

Result - somewhere around 17 minutes

Didn't really look at the clock but focused mostly on moving smooth and unbroken. 

 

Wednesday, October 26, 2016
2 rounds
15 min AB @ EN1
+
15 min row @ EN1
...then...
100 burpees NOT for time

Thursday, October 27, 2016
20 min AMRAP @ EN2
12 calorie row
7 calorie AB
100m run

Result: 9 rounds even

Felt great during this, actually. I've began to really notice a difference already. I think a part of it may be from already eating healthier before we starting the carb depletion cycle. I never once felt like shit during this work. 

+
100 burpees

Friday, October 28, 2016 
Breathing drills
+
100 burpees NOT for time

Thoughts so far:

I'm actually really digging this food program. It's hard as shit to find the proper foods that only allow for the 20g of CHO, BUT the hardest part right now is getting enough fat. 350g fat is going to take some time to get used to, but I believe that it is not unobtainable. This is going to be fun. After just one week, I'm feeling pretty good. Trying to eat this weekend was actually quite difficult. Definitely the 500g of CHO. I'll get used to this over time, I'm sure, but I dig this a lot so far.