Strength FriYAY Sessions - My Actifit Report Card: January 14 2022

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(Edited)

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_


14/01/2022
14262
Aerobics,Weight Lifting,Treadmill,Running,Gym
Height
5.7 ft
Weight
169 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in



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7 comments
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Congrats on providing Proof of Activity via your Actifit report!

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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
@jimmy.adames

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