Work, Rest and Construct Sesh - My Actifit Report Card: May 10 2022

Tuesday, May 10, 2022

ESP Template - 60 minutes

Another orange burner in the books!

Tiffany and I worked out at the home studio OTF Nona North for Coach Cory and today’s template was boss mode:

Felt good, getting this one in and although; I was running out of gas towards the end Coach Cory wasn’t having any let up!

On to the template:

Row Block - 3 minutes

• ⁠15 stroke push row
• ⁠12 squats, elbows to knees

• ⁠Repeat until time

That’s all the rowing for today, which is rare.

On to the floor:

Floor Block 1 - Work, Rest and Construct - 7.5 minutes

For this block I went with 25 pounders, but quickly went up to 30 pounders after the first set.

• ⁠6 squat to calf raises (explosive tempo), rest
• ⁠6 upright rows, rest
• ⁠6 front squats, rest
• ⁠6 clean to front squats, rest

Floor Block 2 - Work, Rest and Construct - 9.5 minutes

• ⁠6 pop jacks, rest
• ⁠6 push ups, rest
• ⁠6 total alternating reverse lunges (went with 40 pound dumbbells here)
• ⁠6 full burpee to alternating reverse lunges (stayed with the 40 pounders)

FINISHER: 30 seconds of isolated squat hammer curls - this was a new one introduced this morning - I went with 20 pounders here. Whenever, it’s something I never did; I dial down the beast mode.

On to the treads:

After yesterday’s Orange Everest signature challenge run, my legs were rubber; not to mention today’s floor block had them burning.

Side Note:

I made it to number one for my age group in yesterday’s challenge:

It softens the blow when I don’t match or beat my personal record to still make the day’s rankings.

Back to today’s treadmill blocks:

My speeds ranged from 6 miles per hour up to 7.5, averaging 7.1 and I ran a 10 for the only ALL OUT on the template today.

Tread Block 1

• ⁠3 minute push
• ⁠90 second base
• ⁠3 minute push
• ⁠90 second base
• ⁠3 minute push

Tread Block 2

• ⁠3 minute push
• ⁠90 second base
• ⁠3 minute push
• ⁠90 second base
• ⁠30 second ALL OUT

Overall, the template was a good one and I’m extremely happy with my OTBEAT Heart Rate Monitor results.

Not the prettiest of pyramids, but about 2 1/2 miles ran, hgot my 12 splats plus and almost 700 calories burned and with the 12 splats; the after burn will be in place to burn a few more pounds overnight without, having to do anything.

Another thing, I found fascinating; is that none of those splats was in the red zone:

Rest Day Tomorrow!!!

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 up to 3066 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