First FriYAY 2023 Sweat Sesh - My Actifit Report Card: January 6 2023
Friday, January 6, 2022 - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
Today, Tiffany and I drove back over to Orangetheory Fitness Hunters Creek again (our former home studio) for today’s workout and Coach Cassie was on the mic guiding us through todays template.
On to the workout template of the day:
After yesterday’s benchmark day and with four more workouts before rest next Wednesday, not overdoing it today was a must.
25 pound dumbbells for the weighted exercises was my choice today. Keeping it light and simple.
Floor Block 1 - 5 minutes
• 3 rounds of 90 seconds to complete:
• 12 TRX reverse grip low rows
• 12 total reciprocating rows (weighted)
• 6 bench single arm low rows (each side - weighted)
• 30 seconds of low plank jacks (AMRepsAP) - As Many Reps As Possible (I did about 10 to 15 throughout)
Floor Block 2 - 5 minutes
• 3 rounds of 90 seconds to complete:
• 12 total bodyweight dynamic cossack squats
• 12 total alternating dumbbell reverse lunges
• 12 total alternating 90 degree pop squats
• 30 seconds of low plank jack (AMRepsAP)
Floor Block 3 - 10.25 minutes
• 6 clean to front squats (weighted), rest
• 6 low side plank leg lift (each side)
• 6 lean back with twists (total), rest
To the rowers
• 1 minute push row, rest
• Repeat until finisher:
FINISHER: 30 seconds of low plank jacks (AMRepsAP)
Treadmill work to ease up on the hamstrings and being that inclines % were included in most of the tread block, I tried to average a 6 mile per hour speed and keep my incline at 3.5 maximum.
I didn’t adhere exactly to the tread blocks where the inclines required to go as much as double what I could do this morning, but Coach understood.
Tread Block 1
• 90 second base to push
• 90 second push
• 90 second push to ALL OUT
• 30 second ALL OUT
Tread Block 2
• 90 second base to push @ 3%
• 90 second push @ 3%
• 90 second push to ALL OUT @ 3%
• 30 second ALL OUT @ 3%
Tread Block 3
• 1 minute base @ 3%
• 1 minute base @ 4%
• 1 minute base @ 5%
• 75 second base
• 45 second base @ 5%
• 45 second base @ 6%
• 45 second base @ 7%
• 1 minute base
• 30 second base @ 7%
• 30 second base @ 8%
• 30 second base @ 9%
• 45 second base
• 30 second ALL OUT
I finished with 2 miles and that was with speeds as low as 5.1 miles and I did max out an 8% incline but just towards the end.
My OTBEAT HEART RATE MONITOR RESULTS:
A good try chart!
Tomorrow, Tiffany and I will be heading back to our home studio to burn splats for Coach Angeline at OTF Nona North!
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 3170
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/1611498177450102784
The rewards earned on this comment will go directly to the people( @jimmy.adames ) sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.
Wow! You all have longer endurance. Thank you for sharing, I learned a lot from your blog. I can use this as my guide so I can be physically fit.
The template: E-S-P, the best word of the day. I wanna follow this.
Absolutely @naymhapz staying active keeps the heart tik tik ticking 🙏🏼
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@naymhapz, @jimmy.adames(2/3) sent you LUV. | tools | discord | community | HiveWiki | NFT | <>< daily
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Thank you so much 😍 for the tips.
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@jimmy.adames! Your Content Is Awesome so I just sent 1 $BBH (Bitcoin Backed Hive) to your account on behalf of @bradleyarrow. (9/50)
@jimmy.adames! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @bradleyarrow. (1/20)
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Happy Saturday Bradley!!
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Great job Jimmy and Tiffany!
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