ESP Thursday Burn - My Actifit Report Card: December 23 2021

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(Edited)

Thursday, December 23, 2021

Template: ESP (Endurance, Strength and Power) - 60 minutes

Not a bad template after my rest day. Tiffany decided to take an extra rest day today, so I went to our Orangetheory Fitness home studio - OTF Nona North

Today’s highlight was at the last all-out where I ran my first 12mph, since the hamstring injury what seems a few months ago. It as set as a 30 second all out and I probably laid off and brought the speed down to a walking recovery right around 25 seconds.

I’m still a little nervous. I don’t want to go into 2022 with a bad leg. I have goals to get back to my optimal running level this upcoming year, but just running that 12 even if it was for the 25 seconds was exhilarating - just as I remember 🙏🏼

There was minimal rowing today m, but significant to floor block one.

Floor Block 1 - 12 minutes

• ⁠2 rounds of:
⁠• ⁠6 single arm low row - Each Side - (explosive tempo) - I went with a 50 pounder
⁠• ⁠12 total bench seated torso rotation with legs raised - I went with a 25 pounder
after the two rounds a 200m row (once only)

then
• ⁠2 rounds of:
⁠• ⁠6 single arm chest press - Each Side - (explosive tempo) - I went with 40 pounder, although in hindsight should have done it with the 50.
⁠• ⁠6 each side of a half kneeling wood chopper - I used a 25 pounder and haven’t done these enough to feel comfortable doing them, but you definitely feel it in your core and after the two rounds another 200m row (once only)

If finished then we do all exercises as a single block - I went one round here before time was called.

Floor Block 2 - 9.5 minutes

I keep these at a simple weight of 15 pounders, it was an endurance set; so going light is smarter for me. I can get ambitious sometimes and usually pay the price 🤪

• ⁠15 x neutral grip front raise
• ⁠15 x hip hinge tricep kickback
• ⁠15 x uppercut
then
• ⁠30 total x running man

Repeat this floor block until time is called - I went about 4 rounds. Took my time, no need to rush these.

Tread Block 1
I kept my usual base at 6 and kept it at a conservative push of 6.5 miles per hour and increased to a 7.1 mph before the All Out to end tread block one, knowing inclines were coming in the next round 🥵
• ⁠2 minute push
• ⁠1 minute base
• ⁠2 minute push
• ⁠1 minute base
• ⁠2 minute push
• ⁠1 minute base
• ⁠2 minute push
• ⁠1 minute All Out (ran this at 9mph)

Tread Block 2
% = incline
I kept similar speeds , but ran 8mph at the 2% inclines. By this point, I was jazzed up! Early on, I felt that rusty feeling after skipping a day. That’s unusual for me, but it’s been a topsy turvy year for me.

• ⁠1 minute All Out @ 3%
• ⁠1 minute Walking Recovery
• ⁠30 second All Out @ 3%
• ⁠1 minute Walking Recovery
• ⁠1 minute All Out @ 2%
• ⁠1 minute Walking Recovery
• ⁠30 second All Out @ 2%
• ⁠1 minute Walking Recovery
• ⁠1 minute All Out
• ⁠1 minute Walking Recovery
• ⁠30 second (this is when I ran most of it at 12 mph)

My OTBEAT Heart Rate Monitor results matched my flow and the template was complimentary to the chart.

And of course, scheduled for a Christmas Eve burn for Coach Mariah at the home studio:


This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


23/12/2021
18895
Aerobics,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
169 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in



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