Power Ignited FriYAY Sesh - My Actifit Report Card: April 15 2022

Friday, April 15, 2022

Template: ESP (endurance, strength)POWER - 60 minutes

Second day in a row, where I felt tired; but not concerned. I probably need to readjust a few things and I should be fine.

The crazy thing about it, is that Tiffany and I are scheduled for our first 90 Minute OTF session since before the pandemic; tomorrow morning at 7:30am.

We have done a handful of them, but it’s been a long time and it will definitely be challenging to say the least.

Oh and did I mention? We will also be doing an Easter Run at 4pm the same day.

Back to today’s session at the home studio OTF Nona North with Head Coach Mariah kicking our butts nice and early this morning:

Getting my 12 splats was a difficult task for me, but I did reach it; by the skin of my teeth.

On to today’s template:

Floor/Row Block 1 - 7.5 minutes

• ⁠Buy-in: 300 meter push row (20-24 strokes / minute)

• ⁠Back to back:
Went with 15 pound dumbbells, because heavy weights were not necessary for these
⁠• ⁠12 total halos
⁠• ⁠12 scaptions
Went 20 pound dumbbells for these
⁠• ⁠12 good mornings, rest

Floor/Row Block 2 - 6.5 minutes

• ⁠Buy-in: 250 meter push row (20 - 24 strokes / minute)

• ⁠Back to back:
⁠• ⁠12 total TRX alligators
⁠• ⁠12 TRX rollouts
⁠• ⁠6 TRX reverse lunge to single leg squats - each side, rest

Floor/Row Block 3 - 5.5 minutes

• ⁠Buy-in: 200 meter push row (20 - 24 strokes / minute)

• ⁠Back to back until the finisher:
I went with the 20’s here
⁠• ⁠12 uppercuts
The 15’s here
⁠• ⁠12 x hip hinge tricep kickback
Went with a 40 pounder for these
⁠• ⁠6 goblet transverse squats - each side

• ⁠the finisher: 30 seconds of tricep pushups

On to the treadmills:

So, I knew that the tread blocks were going to be Power centric; meaning more ALL OUTS than normal.

So I did a lot of progressive running, but Coach Mariah was also pushing us too; as well.

My push runs were from 6.5 miles per hour and I ended those at 7.5mph.

My ALL OUT runs began at 8 miles per hour and up to 9.5mph with last ALL OUT at 10 miles per hour.

To ensure reaching 12 splats, I did not do full walking recoveries.

Tread Block 1

• ⁠75 second push
• ⁠1 minute ALL OUT
• ⁠30 second walking recovery
• ⁠1 minute ALL OUT
• ⁠45 second walking recovery
• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠1 minute ALL OUT

Tread Block 2

• ⁠75 second push
• ⁠45 second ALL OUT
• ⁠30 second walking recovery
• ⁠45 second ALL OUT
• ⁠45 second walking recovery
• ⁠45 second ALL OUT
• ⁠1 minute walking recovery
• ⁠45 second ALL OUT

Tread Block 3

• ⁠75 second push
• ⁠30 second ALL OUT
• ⁠30 second walking recovery
• ⁠30 second ALL OUT
• ⁠45 second walking recovery
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT

YUP! TWELVE ALL OUTS!!

My Orangetheory Fitness OTBEAT Heart Rate Monitor Results was good enough, but for the type of template it was; my heart rate zone should have been much higher int orange and red zones:

So, as I mentioned earlier; a 90 Minute tomorrow. It will be at the home studio and this time for Coach Angeline:

Other Coaches will be there to workout as well.

Unfortunately, the session is doubling as a charity class. One of our fellow members and very nice guy, got hit with cancer in his back and it’s just devastating; how his and his young family’s lives was crushed overnight.

Not sure, if his mobility will ever be the same and honestly; not sure if he is terminally ill at this point.

As a community, we have helped raise a nice amount for them and hopefully tomorrow will raise some more. The ultimate hope is that he lives a longer life than what looks pessimistic, but holding out hope for him. Great guy. 😔

The Easter Run later on in the day is not part of the charity for Anthony, although it’s a family friendly event.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m at 3047 sessions.

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in