Strength Day with Some Resistance - My Actifit Report Card: February 2 2022
Wednesday, February 2, 2022
Template: Strength - 60 minutes
Tiffany was back under the orange lights with yours truly this morning.
We burned splats at our home studio - OTF Nona North and Head Coach Mariah kicked our butts as always.
Tiffa definitely paced herself, as she will have to; until she gets all her test and subsequent results.
We usually take Wednesdays off, but had done so Monday while Tiffa had taken the last two days off from working out.
On to the template:
For the most part, being that it was a strength session; I wanted to manage my weight selection and my running speeds conservatively.
As I mentioned yesterday, I have a few consecutive days scheduled and don’t want to over-exert myself and risk a long-term injury.
Floor Block 1 - 14 minutes
• 2 rounds of:
• 10 resistance band good mornings
• 4 resistance band iso squat lateral walks
• 400m row (1:00 - 2:00) once only
• 2 rounds of: (I went with 35 pounds and upped it to 40)
• 4 resistance band suitcase squats
• 10 resistance overhead tricep extension
• 2 rounds of:
• 4 resistance iso squat front walks
• 10 resistance band hip hinge reverse fly (started with 12 pounders and ended with 15 pounders)
• 400m row (1:00 - 2:00) once only
• If finished then repeat all exercises as a single block (did one round here before time was called)
Floor Block 2 - 7 minutes
• 4 arm lateral lunges (40 pounders)
• 8 pullovers (40 pounders)
• 12 bench straight leg raises
On to the treadmill block:
Tread Block 1
% = inclines
I averaged 6.1 to 7.1 miles per hour
• 1 minute push
• 1 minute base
• 2 minute push @ 5%
• 1 minute base
• 1 minute ALL OUT @ 5%
Tread Block 2
• 45 second push
• 1 minute base
• 90 second push @ 6%
• 1 minute base
• 45 second ALL OUT @ 6%
• 1 minute walking recovery
• 45 second ALL OUT
Tread Block 3
• 30 second push
• 1 minute base
• 1 minute push @ 7%
• 1 minute base
• 30 second ALL OUT @ 7%
• 1 min walking recovery
• 30 sec ALL OUT
• 1 min walking recovery
• 30 sec ALL OUT
I ended with my ALL OUTS ranging from 8 to 10 miles per hour.
Another sweaty workout ✅ completed and my Orangetheory Fitness Heart Rate Monitor results definitely reflects a strength workout; where the chart is rarely attractive 🤪
Back at OTF Nona North tomorrow morning where Tiffa and I will burn splats for the Ginger Ninja - Coach Christen:
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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