Month Ending, Never Miss a Monday; ESP Sesh - My Actifit Report Card: February 28 2022

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(Edited)

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


28/02/2022
15199
Aerobics,Gym,Weight Lifting,Running,Treadmill
Height
5.7 ft
Weight
170 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in



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4 comments
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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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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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