Strength FriYAY Sessions - My Actifit Report Card: January 14 2022
Friday, January 14, 2022
Template: Strength - 60 minutes
Strength Day for today’s Orangetheory Fitness template and of course that means inclines 🥵 but overall with a couple of new dumbbell exercises on the floor made for a very good workout.
Tiffany and I burned splats at our home studio OTF Nona North for Head Coach Mariah:
Today, I used a handful of weights as I worked on finding a comfortable, but challenging feel.
Floor Block 1
Shorter block of the two floor blocks and we went until time was called. I got in about four rounds.
• 5 goblet squats (went with a 40 pounder and jumped to a 60 pounder for three out of the four, I completed)
• 5 balance lateral lunges each side (Knee raise from the lunge)
• 10 BOSU split leg crunch each leg
Floor Block 2
• 10 push up to alternating rotation - 5 reps each side
• 5 split stance deadlifts - each side (I began with 20 pounders and went up to the 35 pounders; once I felt more comfortable with the exercise)
• 5 BOSU single leg hip bridge - each side (I used a 40 pounder)
• 10 BOSU side plank hip dip - each side
This is what a BOSU looks like:
After each round head to the rowers and complete:
• 300m row (22 - 24 strokes / minute)
I maintained the 22 to 24 strokes, but my power is still lacking. I have flashes of getting back to my average power strokes.
Tread Block 1
% = Incline
• 2 minute push
• 1 minute base
• 2 minute base @ 4%
• 1 minute base
• 1 minute All Out
Tread Block 2
• 90 second push
• 1 minute base
• 2 minute base @ 5%
• 1 minute base
• 1 minute All Out
Tread Block 3
• 1 minute push
• 1 minute base
• 2 minute base @ 6%
• 1 minute base
• 1 minute All Out
I kept conservative speeds taking the inclines into consideration, as I went 6 miles per hour to 6.5mph on my bases, 6.5mph to 7.1mph on my pushes and 8mph to 10.1mph on the All Outs
My OTBEAT Heart Rate Monitor results:
Tomorrow, I’m heading to Orangetheory Fitness Celebration to work out for Coach Slade as Tiffany will be skipping tomorrow’s session:
Usually, OTF does not have benchmarks on Saturdays; but tomorrow is a 200 Meter Row challenge.
Below is my personal best and the dip on my previous, so I’m hoping NOT to dip further - Wish Me Luck:
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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Great stepping Jimmy, and fantastic to see that you keep up with your training and OTF, enjoy your weekend and stay awesome.
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Great activity my friend have the best day
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