Week Starting May Row Cluster - My Actifit Report Card: May 2 2022

Monday, May 2, 2022

ESP Template - 60 minutes

Well, back from Sarasota and back to the normal daily grind. Tiffany and I were at the home studio OTF Nona North this morning burning splats for Coach Brooke. Brooke was subbing for Head Coach Mariah, but it’s all good; we love Brooke:

I’m not going to lie, after this weekend’s workouts mixed in with our mini road trip; the body was a bit beat up.

Compared to yesterday’s results and perfect pyramid, today’s results was shit and I only came away with a couple of splats; but still met some keys totals that, makes the workout; worth it!

Never Miss A Monday!!

On to the template.

Row Block with a Cluster Set One - 9 minutes

We had to take a heavy and a lighter weight to the rower - I took a 25 and a 50 pound dumbbell. Upped the 25 to 30 after the first row and reps.

• ⁠Cluster set: 4 heavy weight overhead tricep extensions and then 10 lighter weight overhead tricep extensions

• ⁠400 meter push row

I got through about 4 rounds

Floor Block One - 9 minutes, work & rest:

30 pounders and 50 pounders for this block

• ⁠6 - 8 bench single arm high rows - each side (explosive tempo) - 50 pounders, rest
• ⁠6 - 8 power push up (I clap doing these), rest
• ⁠6 - 8 lateral step up to knee raises - each side - 30 pounders with these

Floor Block Two and actually today’s floor FINISHER

20 pound dumbbells for these:

• ⁠30 second of half kneeling hammer curls
• ⁠30 second of planks
• ⁠30 second of half kneeling hammer curls
• ⁠30 second of planks
• ⁠30 second of half kneeling hammer curls

Tread Block 1

Getting 12 splats really felt like a monumental task. My heart rate was recovering super quick, I was too gassed out to push even harder; which is what we do.

Reset monitors

% = inclines

I kept my brushes at 6.5 on the inclines and 7.5mph for the 2 minute run for distances on flat road:

• ⁠1 minute push @ 2%
• ⁠1 minute push @ 3%
• ⁠90 second walking recovery
• ⁠1 minute push @ 4%
• ⁠1 minute push @ 5%
• ⁠90 second walking recovery
• ⁠2 minute run for distance

• ⁠Remember distance (honestly, I was already mentally fighting the acceptance of lack of splats; so I just ran)

Tread Block 1

• ⁠Reset your monitor

• ⁠1 minute push @ 5%
• ⁠1 minute push @ 4%
• ⁠90 second walking recovery
• ⁠1 minute push @ 3%
• ⁠1 minute push @ 2%
• ⁠90 second walking recovery
• ⁠2 minute run for distance

• ⁠Try to beat your distance from block 1 (honestly, I was already mentally fighting the acceptance of lack of splats; so I just ran)

Tread Block 3

• ⁠30 second ALL OUT 8 miles per hour
• ⁠30 second walking recovery
• ⁠30 second ALL OUT 8 miles per hour
• ⁠30 second walking recovery
• ⁠30 second ALL OUT 8.5 mph

So needless to say, my Orangetheory Fitness OTBEAT Heart Rate Monitor results - the chart at least; crappy.

But, two numbers that I can walk away feeling good about is the over 600 calories burned and the over 2 miles ran.

Tomorrow we head back to OTF Nona North and burn splats for the new Tuesday and Thursday opener, Coach Cory; who is very energetic good guy. Although, we need to go down the road to burn for the Ginger Ninja Coach Christen in the near future, we are in good hands with Cory!

We are looking at a badass month of May with Tiffany and me signed up for All Out Mayhem, which is scheduled for the end of the month and we intend to do 7 out of 7 sessions just like we do for Hell Week 🔥

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 3060 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