A Ninja FriYAY Burn Sesh - My Actifit Report Card: April 22 2022
Friday, April 22, 2022
ESP Template: ENDURANCE strength POWER
After yesterday’s brutal template, it’s safe to say that unless it’s Hell Week or All Out Mayhem; back to back extra crispy templates are usually spaced out.
Yesterday’s splat burn was rough, but super fun.
Anyway, since a sub took over Coach Christen’s session yesterday; she subbed for Head Coach Mariah today.
Tiffany and I was right back at it and burning splats with the 5am class for the Ginger 🥷 Ninja on a FriYAY morning 💥
On to the template:
I chose to work with 25, 30 and 35 pound dumbbells for the weighted exercises.
Floor/Row Block 1 - 10.5
• 2 rounds of work & rest:
• 6 reverse lunge to bench step ups - each side - rest (weighted)
• 12 TRX kneeling rollouts, rest
• 150 meter ALL OUT row (once only)
• 2 rounds of work & rest:
• 6 total alternating close grip chest presses, rest (weighted)
• 6 TRX single arm low rows - each side - rest
• 150 meter ALL OUT row (once only)
• If finished then do all exercises as a single block (did one round here)
Floor/Row Block 2 - 10.5 minutes
• 2 rounds of work & rest:
• 6 half kneeling single arm to lateral bench step ups - each side (weighted)
• 6 TRX lateral leg lifts - each side
• 150 meter ALL OUT row (once only)
• 2 rounds of work & rest:
• 6 chest flys (weighted)
• 6 TRX reach & rotate - each side
• 150 meter ALL OUT row (once only)
• Continue with exercises until finisher
• FINISHER: 1 minute of alternating close grip chest presses (weighted)
On to the treadmills:
I tried to stay true to the template, but I am was also at zero for splats, meaning; I had to get my 12 plus splats on the treadmill per usual. Yesterday, I got on the treadmill 10 splats up, so that’s says everything about that template.
I just combined my base and push runs and ran steadily from 6.5 miles per hour up to only 6.7mph and my ALL OUTS at 8.5mph and ending at 8.7 miles per hour.
Tread Block 1
• 3 minute push
• 1 minute base
• 2 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 30 second push
• 1 minute ALL OUT
Tread Block 2
• 1 minute push
• 3 minute base
• 1 minute push
• 2 minute base
• 1 minute push
• 1 minute base
• 30 second push
• 1 minute ALL OUT
My Orangetheory Fitness OTBEAT Heart Rate Monitor results was pretty telling on how it was for me this morning, but still crushed it:
Tomorrow morning, I work for a few hours; but I’m scheduled to slay it with Slade at OTF Celebration while Tiffany and the boys go do the Color Run, before I put in my four hours and make a few extra bucks:
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 3052 sessions now.
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
Yay! 🤗
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Wow amazing @jimmy.adames great job buddy have a wonderful weekend😎
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And I say, FriYAY-YAY-YAY
YAY-YAY-YAY
I said "YAY, a-what's going on?" lol!
@amirtheawesome1 - have a great weekend 🤘🏽
You're tough. I know you can take those workouts. You know they make you better.
!CTP
Not easy, but you are right gotta keep pushin'
Thanks @rcaine
Great way to wrap up your week @jimmy.adames
The best way! Thank YOU @beststart
Happy Saturday or what's left of it. lol