FriYAY, Strength and Upwards - My Actifit Report Card: June 2 2023
Friday, June 2, 2023 - 2G - 60 minute
E = Endurance
S = Strength
P = Power
A pretty good FriYAY strength template to start off the weekend under the orange lights. My wife Tiffany and I have a few more workouts scheduled this weekend at different OTF studios. This morning we worked out with the 5:15am Warriors over at Orangetheory Fitness Hunters Creek, which is our former home studio and Coach Mylee was managed us through the template today.
Being that it was strength focused that means there will always be inclined % running blocks in the mix and floor work we get to challenge ourselves with. Today, the circuit work and the work and recovery blocks allowed us to start with a heavy set excercise and then a light set excercise.
There was a nice ebb and flow to the workout and although my stats were under my standards anytime I can use heavier dumbbells I'm always pumped about that. The (weighted) excercises included deadlifts, so that is a resounding hell yeah! I did hit a speed of 10.1 on an ALL OUT run. The all outs were not on hills, those were on flat ground, but most of the running today was uphill. I chose the rowing when presented with the option just so I can at least get in 1000 meters.
The Work:
Floor Block 1 - 5 minute circuit
• 10 total low resistance band alternating reverse lunges with front raises
• 5 low resistance band walkouts
• 5 low resistance band high plank single arm glides towards each side
Floor Block 2 - 7.5 minutes
• 2 rounds work & active recovery:
• 6 deadlifts (heavy) (weighted)
• 6 seated upper cuts to stand (light) (weighted)
• When done, member choice of: Row OR Continue exercises (I chose the rowing)
Floor Block 3 - 7.5 minutes
• 2 rounds work & active recovery:
• 6 seated low rows (heavy) (weighted)
• 6 squat to alternating neutral grip front raises (light) (weighted)
• When done, member choice of: Row OR Continue exercises (I chose the rowing)
FINISHER: 1 minute of alternating upper cuts or alternating neutral grip front raises (I chose the upper cuts)
To the treadmills:
Tread Block 1
• 1 minute base @ 3%
• 1 minute base @ 4%
• 1 minute base @ 5%
• 1 minute base
• 1 minute ALL OUT
Tread Block 2
• 2 minute push @ 3%
• 1 minute base
• 90 second push @ 4%
• 1 minute base
• 1 minute push @ 5%
• 1 minute ALL OUT
Tread Block 3
• 1 minute push @ 5%
• 1 minute base
• 90 second push @ 4%
• 1 minute base
• 2 minute push @ 3%
• 1 minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
What is a BOSU?
What is a Med Ball?
https://www.verywellfit.com/medicine-ball-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3273
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight160 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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You have been rewarded 68.785 AFIT tokens for your effort in reaching 8188 activity, as well as your user rank and report quality!
You also received a 0.96% upvote via @actifit account.
AFIT rewards and upvotes are based on your:
To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.
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