Splaturday Crushin’ - My Actifit Report Card: May 14 2022

Saturday, May 14, 2022

ESP Template - 60 Minutes

It’s been a long day, but got our workout in, chores and now relaxing; but I did put in a few hours for my employers, as it was my Saturday turn in the rotation.

Tiffany and I burned splats for one of our favorite Orangetheory Fitness Coaches, Coach Slade at OTF Celebration:

The workout was definitely beast mode and not having to workout at 5am, like we normally; is always nice.

This was a 7am session.

We got to burn splats with Disney folks.

A lot of the members in that studio work for Disney or many transients; who are tourists visiting Disney and want to get their splats in.

On to the template:

Row Block 1 - 9 minutes

• ⁠We had to take a heavy and a lighter weight to the rower

I took a 35 pounder and a 50 pounder

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

• ⁠400 meter push row

On to floor:

**Floor Block 1 - 9 minutes, work & rest:

I stuck to the 50 pounder for this:

• ⁠6 - 8 each x bench single arm high row (explosive tempo), rest

6 - 8 x power push up (I clap during these) - rest

I used 35 pound dumbbells for these:

6 - 8 lateral step up to knee raises - each side (on the bench)

Floor Block 2 - FINISHER

I went 15 pounders for the hammer curls:

• ⁠30 second of half kneeling hammer curls

• ⁠30 second plank

• ⁠30 second of half kneeling hammer curls

• ⁠30 second plank

• ⁠30 second of half kneeling hammer curls

On to the treadmills:

Tread Block 1

% = inclines

I ran base/pushes at 6.1 miles up to 7.1 miles per hour on average.

• ⁠Reset our tread monitors

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

Remember our distance

Tread Block 2

% = inclines

I ran base/pushes at 6.5 miles up to 7.5 miles per hour on average.

• ⁠Reset our tread monitors

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

Try to beat your distance from block 1 (I matched not beat)

Tread Block 3

I ran my ALL OUTS at 8.1 up to 9.1mph

30 second ALL OUT
30 second walking recovery
30 second ALL OUT
30 second walking recovery
30 second ALL OUT

My OTBeat Heart Rate Monitor results was beast mode from chart to calories to splats:

Tomorrow, Tiffany and I will be meeting up with our fellow Run Club members and we will be running a 10k. It’s not a running event and no medals involved, so I can’t guarantee; I’ll be running the full 10 - but hoping to do so:

There’s word Run Club will go from Every other weekend to Every weekend, not that Tiffany and I can commit to that.

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 3069 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