Month Ending, Never Miss a Monday; ESP Sesh - My Actifit Report Card: February 28 2022
Monday, February 28, 2022
Template: ESP - 60 mins
Great way to begin the week for Tiffany and me, especially getting back to working out on a Monday.
For years, I’ve been a big believer in Never Miss a Monday; because of it’s tone setting reverberation.
For most of February we had taken Monday off, so we are back on track in that respect:
So it was back at the home studio OTF Nona North burning splats for Head Coach Mariah.
On to the template:
The floor group was timed-based with the tread group and row blocks integrated.
Floor/Row Block
I stuck to 25 pound dumbbells for the floor block that asked for weighted exercises.
Block 1
• 30 second Weighted Burpees
• 30 second Hip Hinged low rows
• 30 second Neutral Half Thrusters
Block 2
• 8 TRX pull ups
• 8 alternating plank rotations
• 150 meter rows
Repeat until block ends in line with the tread group.
Block 3
• 30 second Weighted Burpees
• 30 second Hip Hinged low rows
• 30 second Neutral Half Thrusters
Block 4
• 8 TRX chest presses
• 8 Dead Bugs
• 150 meter row
Repeat until block ends in line with the tread group.
Block 5
• 30 second Weighted Burpees
• 30 second Hip Hinged low rows
• 30 second Neutral Half Thrusters
I pulled over 400 watts on the rower blocks multiple times. That hasn’t happened in a long time. Day by day 🙏🏼
Tread
Tiffa and I have the running event coming up on Saturday where we are doing the 10k leg of it and do I want to be methodical with my run patterns this week.
I went 6 miles per hour in the base runs - my usual base
I ran 7mph on all the pushes
8mph on most of the all outs and 10mph on the last one.
I gradually ran on the 4% to 6% incline when prompted.
Block 1
• 30 second Push
• 30 second Base
• 30s ALL OUT
Block 2
• 2 minute Push
• 1 minute Base
• 2 minute Push @ 6%
• 1 minute Base
• 30 second Push
• 30 second ALL OUT
Block 3
• 30 second Push
• 30 second Base
• 30 second ALL OUT
Block 4
• 2 minute Push
• 1 minute Base
• 2 minute Push @ 6%
• 1 minute Base
• 30 second Push
• 30 second ALL OUT
Block 5
• 30 second Push
• 30 second Base
• 30 second ALL OUT
🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵
Beast mode way to begin the week and my Orangetheory Fitness Heart Rate Monitor results was on FIRE 🔥🔥🔥
Back at it tomorrow, where Mariah is covering for The Ginger Ninja Coach Christen, who just lost her grandmother:
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 |
The people doing V2K want me to believe it is this lady @battleaxe Investigate what she has been up to for 5 years. Its the next step to stopping this. Make her prove where she has been for 5 years or where she is now. She is involved deeply with @fyrstikken and his group. Her discord is Battleaxe#1003. I cant say she is the one directly doing the v2k. Make her prove it. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Make @battleaxe prove it. I bet she wont. They want me to believe the v2k in me is being broadcasted from her location. @battleaxe what is your location? https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism
The people doing V2K want me to believe it is this lady @battleaxe Investigate what she has been up to for 5 years. Its the next step to stopping this. Make her prove where she has been for 5 years or where she is now. She is involved deeply with @fyrstikken and his group. Her discord is Battleaxe#1003. I cant say she is the one directly doing the v2k. Make her prove it. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Make @battleaxe prove it. I bet she wont. They want me to believe the v2k in me is being broadcasted from her location. @battleaxe what is your location? https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism
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