Week of Green

Today is my 6th green WHOOP recovery day in a row! Went to the hotel gym at almost 6pm.

2019-09-14-whoop-recoveries

Gymnastics / Strength

  • 2 Sets
    • 5 Strict Pull-ups
    • 10 DB Thrusters (35#)
  • 2 Sets
    • 7 Strict Pull-ups
    • 7 DB Thrusters (40#)
  • 2 Sets
    • 10 Strict Pull-ups
    • 5 DB Thrusters (50#)

The climbing sets of pull-ups were a change-up and good challenge. Rested after each couplet because I was just going for quality and a little volume.

Year of the Engine – Rocket Race

24 Rounds

  • 30s Stationary Bike
  • 30s Rest

IMG_3402

Used level 18 on the bike and went 6.63 miles. My legs were shaking on the bike during the rest periods and it was a wobbly walk back to my room. When I got there I was feeling wrecked and a little sick, so I took a cold shower before heading to dinner.

Will I wake up in the green tomorrow?

Bench & Bike

We had a long work day yesterday so I decided to sleep in, even though my WHOOP recovery has been green 4 days in a row now. Had time to get to the hotel gym around 5:30 today.

DB Bench Press

  • 20×35#
  • 3x15x50#

Year of the Engine – Polarized

28:00 Stationary Bike

** Endurance pace with 7s sprint @ 6, 12, 18, 24

Setting the level to 15 worked pretty well and then I bumped it over 20 for the sprints. Went a total of 9.6 miles.

Hilton Bike

Something occurred to me last night after seeing someone’s results for a rowing workout. So I went and looked at my stroke rate for my 5k PR and the average was 22. Compare that to my 30 from yesterday. Are my legs that much weaker since I can’t squat or deadlift heavy like I used to? Maybe I need to try a different drag factor on my rower. I was using 133 during a rowing program in 2015 and I want to say I’ve been around 125 lately. Or has my technique gone to shit? Definitely something to investigate when I get home next week.

Year of the Engine – Rocket Race

10 Rounds

  • 45s Stationary Bike
  • 1:30 Rest

Got up early and jumped on a bike in the hotel fitness center. No idea what kind of pace to go on the machine, so this week could be kind of a shit show. I’ll make due with what is available though. Eventually settled on a resistance of 19 and went a total of 4.02 miles. Good quad 🔥.

Midline

7-5-3 w/ 10 second holds

  • Curl-ups
  • Side Planks
  • Bird dogs

This is definitely boring work, but I can feel all the muscles working, so I hope it’ll pay off.