Power Pre-31 - My Actifit Report Card: December 30 2021
Thursday, December 30, 2021 -
Template: Power - 60 minutes
Power template after a rest day gets the juices flowing to begin a morning.
Tiffany and I, went to our home studio OTF Nona North; to burn splats for “The Energizer” Coach Thomas (most folks call him Tom)
Very small group with the holidays whittling down the masses and folks just either too busy with family, traveling or just plain lazy and it happens every year - not a criticism.
Truth be told, although Tiffany and I workout 6 out of 7 days a week; our diet suffers towards the end of most years.
It’s never as bad as when we didn’t take care of ourselves, but definitely; not as rigid as we should be.
We usually get back on track with ease, so never too worried. Disappointment sometimes, but nothing too self loathing.
Getting back to the session:
Floor Block 1
• 12 total x in and out - side jump - with a resistance band below the knees
• 12 total x foot exchange - forward backward shuffle with a resistance band below the knees
• 6 x hand walkout and back up (optional pushup - yes I went for it - always) - with a resistance band below the knees
Floor Block 2
I went conservative with the weights, as it didn’t really call for heavy ones:
• 6 each x single arm upper cut (25 pounds)
• 6 each x lateral step up with power (no weights) on the bench
• 6 x x-hop ( weird jump exercise, making an X with your feet as you hop - not a fan)
• 6 each x bench plank with reverse fly (20 pounds)
• 6 each x single arm hip hinge swing (25 pounds)
• 6 x x-hop (yuck)
Row Block - 6.5 minutes
• 8 each x single arm full thruster (20 pounds - same throughout)
• 200m All Out row
• 6 each x single arm full thruster
• 200m All Out row
• 4 each x single arm full thruster
• 200m All Out row
• Row for distance
I averaged about 38 seconds for each 200 meter row.
Last block:
I kept my base at the usual 6 miles per hour, averaged a 7.5 with my pushes and 9 on my all outs ended with a 10.1 miles per hour.
Tread Block 1
• Reset monitor
• 3 minute run for distance
• Take note of distance
Tread Block 2
• Reset monitor
• 90 sec run for distance, try to beat half the distance from block 1
• 90 second walking recovery
• 1 min All Out
• 1 min walking recovery
• 1 min All Out
• 1 min walking recovery
• 1 min All Out
• 1 min walking recovery
• 1 min All Out
Tread Block 3
• 30 second All Out
• 1 minute walking recovery
• 30 second All Out
• 1 minute walking recovery
• 30 second All Out
• 1 minute walking recovery
• 30 second All Out
• 1 minute walking recovery
• 30 second All Out
Being, that it was a Power template; a small group and having all of us reach our splats and increase our speeds accordingly - was mission accomplished for Coach Tom.
🥵 My Orangetheory Fitness Heart Rate Monitor results:
Tomorrow on the last day of 2021; we go back to the home studio to burn for one of our favorites, Coach Mariah:
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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