Strength Session with Power Elements - My Actifit Report Card: January 10 2022
Monday, January 10, 2022
Template: Strength - 60 minutes
Never Miss A Monday and beginning the week with a Strength session can be challenging, but the template included a handful of Power mover so that helped.
Coach Brooke subbed for Head Coach Mariah, so it’s always nice to burn splats for Brooke.
She used to be member before she became a coach, so we know her for years.
Let’s move move on to the workout 💪🏽😎
Floor Block 1
• 4 hip hinge single arm low rows (tempo) ( I went with a 35 pounder)
Headed to the rowers
• 100m All Out row
Headed back to the floor
• 12 TRX high rows
• 12 plank with alternate rotations
I went 3 rounds here. It was just a 7 minute block.
Floor Block 2
Another 7 minute block with intermittent drop sets
• 4 dead lifts (went with 40 to start and immediately replace them with 55 pounders)
• 8 pop jacks
• 12 x dead lift (here is where the 40 pounders worked best for me)
• 12 kneeling plank bird dogs
About 3 rounds as well.
Floor Block 3
• 4 pikes with a dumbbell (used the 40 pounder)
• 8 wide mountain climbers with power
• 12 pike with a dumbbell (used a 25 pounder here)
• 12 total ab dolly oblique knee tucks
Tread Block 1
% = inclines
• 1 minute base @ 3%
• 1 minute base @ 4%
• 1 minute base @ 5%
• 1 minute base
• 30 second All Out @ 3%
• 45 second walking recovery
• 30 second All Out @ 4%
• 45 second walking recovery
• 30 second All Out @ 5%
I averaged 6.5 miles per hour on my base paces and 8 miles per hour on my all outs in block one.
Tread Block 2
• 1 minute base @ 5%
• 1 minute base @ 4%
• 1 minute base @ 3%
• 1 minute base
• 30 second All Out @ 5%
• 45 second walking recovery
• 30 second All Out @ 4%
• 45 second walking recovery
• 30 second All Out @ 3%
I averaged 6.5 miles per hour on my base paces and 8 miles per hour on my all outs in block one.
Tread Block 3
• 2 minute push (went 7.1)
• 1 minute base (6.0)
• 30 second All Out (went 8.1 mph)
• 45 second walking recovery
• 30 second All Out (went 9.1)
• 45 second walking recovery
• 30 second All Out (went 10.1)
In a few walking recovery I bumped my incline to 6 just to get an extra burst for the final all outs.
My Orangetheory Fitness Heart Rate Monitor results was most definitely indicative of a strength template mixed with power:
Tomorrow, we are at the home studio again and burning splats for the energetic Coach Christen:
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 |  |
Looks like you had another great workout and very good activity count. I have a very hard time getting my activity even remoting close to your numbers. Keep it up. It is great motivation for everyone that reads your post.
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Thanks @darmst5339 - modern technology makes us mere mortals a bit beast mode.
Hope all is well sir.
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. Keep up the fantastic work
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