Roaring on a Strength Day - My Actifit Report Card: February 22 2022

Tuesday, February 22, 2022

Template: Strength - 60 minutes

Post rest day strength session at the OTF Nona North home studio with Tiffany and the Ginger Ninja Coach Christen adding the energy fuel to the splat burns today 💥

This morning, I was on a whole other level and the eye 👁 of the tiger 🐅 was in full mode.

I rested yesterday, but today’s extra pump ness was a welcome feeling. There was a time not too long ago, where I felt like this almost every session - then COVID and some injuries slowed me up a bit.

Now, strength day is a great time to feel beast mode and although; I’m not a fan of incline runs - they are necessary.

Today, I felt evenly strong and swift and it was AWESOME 💪🏽🔥

On to the template:

I was pumped, so went 40 pounders on all the weighted exercises including the tricep extensions. The heaviest I’ve done those.

Floor Block 1 - 16 minutes

• ⁠3 rounds of:
⁠• ⁠5 walkout to triple plank jacks
⁠• ⁠10 elbows wide squats
⁠• ⁠10 total speed skater lunges

• ⁠90 sec row (300 - 500m+) once only

• ⁠Repeat until time:

⁠•  ⁠5  hip hinge reverse grip low row (weighted)
⁠•  ⁠10 chest press to reach (weighted)
⁠•  ⁠10 tricep extension (weighted)

Floor Block 2 - 6.5 minutes

• ⁠8 each bench bird dog low row (weighted)
• ⁠8 hollow hold single arm close grip chest press - each side (weighted)
• ⁠8 total plank pull throughs (weighted)
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

On to the treadmill:

With a strength template, there is always that chance; where getting the 12 splats may be harder to achieve, so I wen against the grain a bit and made sure I would reach the 12 plus.

I ran 6.5mph on the flat road and - inclines % - until I reached the 12, very little walking recovery and 6.5 on the ALL OUT

Tread Block 1

• ⁠90 second push
• ⁠1 minute base
• ⁠90 second base @ 5%
• ⁠1 minute base
• ⁠45 second push
• ⁠45 second ALL OUT @ 5%

***I ran 6.6mph on the flat road and - inclines % - until I continue to reach the 12, very little walking recovery and 8mph on the ALL OUT****

Tread Block 2

• ⁠90 second push
• ⁠1 minute base
• ⁠90 second base @ 4%
• ⁠1 minute base
• ⁠45 second push
• ⁠45 second ALL OUT @ 4%

***I ran 6.7 on the flat road and - inclines % - although I had already reached the 12 splats, took full advantage of the walking recovery and 9mph on the ALL OUT****

Tread Block 3

• 90 second push
• ⁠1 minute base
• ⁠90 second base @ 3%
• ⁠1 minute base
• ⁠45 second push
• ⁠45 second ALL OUT @ 3%
🥵 🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

I crushed that workout and definitely not mad at my Orangetheory Fitness Heart Rate Monitor results:

Tomorrow, Tiffany and will change it up a bit this week and take the Wednesday session at one of the sister studios OTF Nona South and burn splats for the ultra energetic Coach Elise:

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