Friday, March 24, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
This week's workout results were consistent and although it was under the calorie burn count from the previous weeks, there were highlights throughout the week in each session that I can be stoked about.
Tiffany and I went to our home studio this morning to workout with the 5am diehards and Head Coach Mariah always ready to get us through these templates like champs.
We moved up our weekend Activity Walk to tomorrow and will workout at an OTF on Sunday. Knowing that tomorrow will be about walking it put me in a position to add an extra drop a sweat or two on the rower and of course the running blocks.
On to the workout:
I went with 20 and 30 pound dumbbells for the weighted excercises as going to heavy was too risky and I definitely don't want to back to injury hell.
Floor Block 1 - 7 minutes
• Buy-in: 150 meter ALL OUT row (check time) - just once
• Work & rest:
• 10 rfe (rear foot elevated) split squat off the bench, each side, (weighted) rest
• 10 total reciprocating rows, (weighted) rest
• 10 straight leg raises laying on the bench, rest
Floor Block 2 - 6.5 minutes
• Buy-in: 150 meter ALL OUT row (check time) - just once
• Work & rest:
• 10 split stance dead lift, each side, (weighted), rest
• 10 chest flys, (weighted), rest
• 10 total decline high plank alternating toe taps, rest
Floor Block 3 - 6 minutes
• Buy-in: 150 meter ALL OUT row (check time) - just once
• Work & rest:
• 10 full lateral step ups, each side, (weighted), rest
• 10 concentration curls, each side, (weighted), rest
• 10 total seated torso rotations, (weighted), rest
• FINISHER: 1 minute of decline high plank alternating toe taps
The highlight of today was finally burying the low wattage I've been pulling during my rowing lately and where I used to average 340 to 420 watts of power consistently, I've been languishing in the low 200's with an occasional 300 plus day. Today I hit 430, which is a welcomed sight that brings me glimpses of what I'm truly capable of. Overall, the rowing blocks were minimal today.
The last couple of days I've had issues getting loose during the running blocks, but I have been average 2.5 miles and hitting very good speeds.
Today, I went in feeling much looser and instead of focusing on wanting to run 10, 11 or 12mph, I purposesly decided to choose high speeds under 10mph, especially that today's tread blocks included INCLINES = % and kept my speeds to as low as 6.1 miles per hour up to 9.5 miles per hour.
Tread Block 1
• 90 second base @ 5%
• 90 second base
• 90 second base @ 5%
• 90 second base
• 1 minute ALL OUT
Tread Block 2
• 90 second base @ 4%
• 75 second base
• 90 second base @ 4%
• 75 second base
• 1 minute ALL OUT
Tread Block 3
• 90 second base @ 3%
• 1 minute base
• 90 second base @ 3%
• 1 minunte base
• 1 minute ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
The chart was underwhelming, but the calorie burn was about the average this week in the higher end 600's and 14 splats burned was within the about one or less one splat average this week.
ZONES:
ACTIVITY WALK tomorrow. Currently Baldwin Park is where we are considering to do the walk and it's one of my favorite spots.
About Orangetheory Fitness (OTF)
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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3220
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 |  |
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