Strength Balance - My Actifit Report Card: November 18 2021
Thursday, November 28th
Template: Strength - 60 Minutes
After yesterday’s 12 Minute Run for Distance challenge, doing a strength session worked out well.
It was nice, even at my age; I can capture the top spot in my age group:
So even if I’m still trying to get back to my old self, I am managing to keep up the pace through consistency!
Now on to today’s template:
Floor block 1 - 7 min
• Bosu kneeling alternating shoulder press X 12 (I started out with 30 and ended with 35’s)
• Bosu pullover x 8 (I started with 30’s and ended with 35’s)
• Bosu bicycle x 12
Floor block 2 - 7 min
• Bosu single arm press to toe reach x 8 each (Used 15’s for these)
• Upright row x 8 (and 30’s for these)
• Side plank rotation x 6 each side
Floor block 3 - 5.5 min
• Split stance single arm row x6 each
• Overhead tricep extensions x8
( Used a 40 for the above two reps)
• 150m strength row
Not bad, balance was the key to the blocks above.
Tread Block 1
% = incline
• 2 min push
• 1 min base
• 45 sec base @ 4%
• 45 sec base @ 5%
• 45 sec base @ 6%
• 1 min base
• 30 sec All Out
• Tread Block 2 - 7 min
• 2 min push
• 1 min base
• 45 sec base @ 6%
• 45 sec base @ 5%
• 45 sec base @ 4%
• 1 min base
• 30 sec All Out
Tread Block 3 - 5.5 min -
• 1 min push
• 1 min base
• 1 min push @ 3%
• 1 min base
• 1 min push
• 30 sec All Out
I kept my base at 6.0 and maintained a 6.5 on the push. Went 8 on the first All Out 9 the next and ended at a 10 speed. The all outs were on flat road not inclines, which a lot of time it is on a strength day.
Typical strength day Orangetheory Fitness Heart Rate Monitor results for me:
Tomorrow, Tiffany is off as well. We both will be on PTO. We will workout a little later for one of our favorite OTF Coaches -CRYSTAL- at one of our home studio sister sites a bit further out in Clermont, Florida. We are in Kissimmee.
It’s also a signature workout: LOAD & EXPLODE 💪🏽💥
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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