New Week Grind - My Actifit Report Card: July 17 2023
Monday, July 17, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Never Miss a Monday is always a bit of a grind after usually working out a fifth consecutive day at this point. Rest days are usually Wednesdays, so from Thursday through Tuesday is when my wife Tiffany and I are doing our full body workouts under the orange lights consistently and weekly.
With that said, Mondays is taken very seriously because I rely on that particular workout to get me started off on the right foot entering a new week.
This morning, Tiffa and I worked out at our home studio OTF Nona North with the 5am crew and Head Coach Mariah managed us through the template.
Today was STRENDURANCE template including a mix of cluster / dropsets and switches.
Not many highlights for me to be overly pumped about, but a template like this calls for heavier dumbbells and I worked with 35, 40 and 50 pound dumbbells for the (weighted) excercises.
I rowed 1,379 meters and rowed up to 330 watts of power with a rowing speed of 22.4 MILES PER HOUR!
Ran a total distance of 2.59 miles, but only maxed out my speed on the last ALL OUT at 9.9mph.
The Work:
Floor Block 1 - 10.5 minutes
Work & Rest Cluster / Drop Sets:
• 6 - 10 chest presses (heavy), (weighted)
• 10 second rest
• 6 - 10 chest presses (heavy), (weighted)
• 10 second rest
• chest presses (lighter) AMRepsAP (As Many Reps as Possible), (weighted), rest
Transition to the Rower:
• 400 meter push row
Transition to the Floor:
• 6 - 10 tap squats (heavy), (weighted)
• 10 second rest
• 6 - 10 tap squat (heavy), (weighted)
• 10 second rest
• tap squats (lighter) AMRepsAP, (weighted), rest
Repeat until time called
Transition to treadmill
Tread Block 1
• 90 second push
• 90 second base
• 90 second push
• 90 second base
• 90 second push
• 90 second base
• 1 minute push
• 30 second ALL OUT
Transition to the floor:
Floor Block 1 - 11.5 minutes
Work & Rest Cluster / Drop Sets:
• 6 - 10 low rows (heavy), (weighted)
• 10 second rest
• 6 - 10 low rows (heavy), (weighted)
• 10 second rest
• low rows (lighter) AMRepsAP, (weighted), rest
Transition to the Rower:
• 400 meter push row
Transition to the Floor:
• 6 - 10 bridges (heavy), (weighted)
• 10 second rest
• 6 - 10 bridges (heavy), (weighted)
• 10 second rest
• bridges (lighter) AMRepsAP, (weighted), rest
Repeat until finisher
FINISHER: 1 minute of squat holds
Transition to treadmill:
Tread Block 2
• 90 second push to ALL OUT
• 90 second base
• 90 second push to ALL OUT
• 90 second base
• 90 second push to ALL OUT
• 90 second base
• 1 minute push to ALL OUT
• 30 second base
• 1 minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
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 OUTl-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 3307
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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