Clusterf!!k Burn - My Actifit Report Card: January 25 2023
Wednesday, January 25, 2023 - 2G - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
A Wednesday burn that bridges the next few weeks nicely.
Today was strength forward and cluster sets was beast mode. We did this template a few weeks ago, so it was nice doing it again
Tiffany and I went to our home studio OTF NONA NORTH to workout this morning. Head Coach Mariah was coaching the 5am crew today, so plenty of energy in the room!
On to the workout:
This is the perfect time to try the heavier dumbbells, but I’m gradually trying to get back into full throttle and I’m feeling better everyday.
I went with 50 pounders, 30’s and 25’s
The first block was just a warmup with resistance bands:
Floor Block 1 - 5 minutes
• 10 total alternating reverse lunges with low band front raises
• 10 low band low rows to hammer curls
• 5 low band bird dog single arm glide, each side
Now comes the dumbbells/all these require weights and I used the 50’s for the first sets of chest presses and tricep extensions and the 30’s for the AMRepsAP’s except for the squats I went 30/25:
Floor Block 2 - 15.5 minutes
• 3 rounds of work & rest: cluster set**
• 6 - 10 chest presses, 10 se lol cond rest
• chest presses AMRepsAP (as many reps as possible), rest
• 3 rounds of work & rest: cluster set**
• 6 - 10 tap squats, 10 sec rest
• tap squats AMRepsAP, rest
• 3 rounds of work & rest: cluster set**
• 6 - 10 overhead tricep extensions, 10 sec rest
• overhead tricep extensions AMRepsAP, rest
• If finished then do all exercises as a single block until finisher
• FINISHER: 30 seconds of bench tricep pushup (AMRepsAP)
🔥🔥🔥🔥🔥💪🏽🔥🔥🔥🔥🔥
Todays highlight with running is that I ran all inclines % as the template was set up and I topped out at 8.2 miles per our as I’m getting my speed back slowly but surely. This week was my first 8mph+ in weeks.
Tread Block 1
• 1 minute push
• 1 minute base
• 1 minute push @ 5%
• 1 minute base
• 1 minute ALL OUT
Tread Block 2
• 45 second push
• 1 minute base
• 45 second push @ 5%
• 1 minute base
• 45 second push @ 4%
• 1 minute base
• 45 second push @ 3%
• 1 minute base
• 30 second ALL OUT
Tread Block 3
• 30 second push
• 1 minute base
• 30 second push @ 5%
• 1 minute base
• 30 second push @ 4%
• 1 minute base
• 30 second push @ 3%
• 1 minute base
• 30 second ALL OUT
🥵 🥵🥵🥵🥵 🏃🏽 🥵🥵🥵🥵🥵
My OTBEAT HEART RATE MONITOR RESULTS:
Almost 700 calories and 15 splats burned! The consistency with those numbers are bunching up!
ZONES:
We only rowed for warmup as tomorrow’s workout is a signature template with a shit load of rowing.
Heading to OTF NONA SOUTH to workout with their 5am crew tomorrow morning and another energetic coach - ELISE leading the way!!
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 3182
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight180 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
https://twitter.com/224245318/status/1618382214559059969
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Great job Jimmy and Tiffany!
Barb 😊
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Thank You Barb and just a few hours of sleep away from doing it again tomorrow morning!
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Excellent activity count, Jimmy!
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