Strength - Signature Template: Five by Five Session - My Actifit Report Card: January 18 2022
Tuesday, January 18, 2022
Template: Strength - 60 minutes
Signature Workout- “5x5”
Back to Back beast mode Signature templates!
Following up yesterday’s “The Chipper” Endurance Workout with today’s “5x5” Strength session was truly masterful 🤘🏽
I went into this template as conservative as can be, but accomplished my calorie and splat burn just the same.
I won’t lie, I was a bit behind with my stamina; but pushed through nicely.
Tiffany bowed out and took the day off. She’s having a rough time getting some consistency from her bout with COVID.
We had at the same time back in March and we’ve been struggling one way or another since then including some untimely injuries during our comeback; but we continue to do as much as possible to get back on track.
We believe in listening to our bodies and I don’t chastise her when she tells me, that she is skipping a workout; because she doesn’t feel right.
To be fair, yesterday’s template would drain most people.
Im a glutton for punishment 🤪
Back to the workout:
I made the decision right off the outset, that I was going to pick one set weight and stick to it. In some cases, I definitely could have gone heavier and in some cases lower; but it was better, physically for me today; to stay consistent.
I chose 35 pounders
Floor Block - 23.5 minutes
- All weighted exercises
• 5 rounds of:
• 5 deadlifts
• 5 front squats
• 300 meter row (once only, aim for between 0:45 to 1:30 seconds, which was very doable)
• 5 rounds of:
• 5 chest presses
• 5 each bench single arm low rows
• 300 meter row (once only, aim for between 0:45 to 1:30)
• 5 rounds of:
• 5 shoulder presses
• 5 pullovers
• 300m row (once only, aim for between 0:45 to 1:30)
• If finished then repeat the exercises only until time
I didn’t get to row that final row - ran out of time.
Tread Block 1
% = incline
• 90 second push
• 1 minute base
• 30 second push @ 5%
• 30 second All Out
Tread Block 2
• 75 second push @ 2%
• 1 minute base
• 45 second push @ 4%
• 30 second All Out
Tread Block 3
• 1 minute push @ 3%
• 1 minute base
• 1 minute push @ 3%
• 30 second All Out
Tread Block 4
• 45 second push @ 4%
• 1 minute base
• 75 second push @ 2%
• 30 second All Out
Tread Block 5
• 30 second push @ 5%
• 1 minute base
• 90 second push
• 30 second All Out
I kept my base at my usual 6 miles per hour.
My push at 6.5
My all out at 8
My final all out at 8.5
I still managed a total of 2.5 miles, although; I kept my run at a conservative pace.
We have a 5K running event coming up Saturday, I need to keep myself fresh for that as well.
With that said, I’m truly stoked about my Orangetheory Fitness Heart Rate Monitor results:
Tomorrow is rest day!
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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