Monday, October 10, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Struggled this morning, but got through today’s workout.

Tiffany and I worked out at our home studio OTF Nona North for our Head Coach Mariah.

It was a construct set up on the floor, not a lot of rowing today and the tread blocks were builds.

I guess I’m still reeling from pushing myself going to workout Saturday not feeling at my best, canceling yesterday still didn’t get me to full force today.

I’m counting on tomorrow to be a lot better for me, although it looks like it’s going to be a Tornado template.

Three more workouts scheduled before Sunday’s running event and the 10k is looming.

On to the workout template of the day:

Today, had minimal emphasis on rowing which is rare, but they make it up and when they do, it’s row-mageddon lol.

But this morning was a simple warm up type row block:

Row Block - 3 minutes

• ⁠15 stroke row
Off the rower
• ⁠15 in and outs
Back to the rower
• ⁠Repeat until time is called

Floor Block 1 - 7.5 minutes work & rest: construct

I went mostly with 25 pound dumbbells as the template was not designed to go too heavy.

• ⁠6 squat to calf raises (explosive tempo), rest
• ⁠6 upright rows, rest
• ⁠6 front squats, rest
• ⁠6 clean to front squats, rest

Floor Block 2 - 9.5 minutes work & rest: construct

• ⁠6 plank pops, rest
• ⁠6 push ups, rest
• ⁠6 total alternating reverse lunges, rest (used the same 25 pounders)
• ⁠6 burpee to alternating reverse lunges, rest (used the same 25 pounders)

• ⁠FINISHER: 30 seconds of squat hold with hammer curls - AMRepsAP (As many reps as possible) - I went down to 20 pounders for these to have a chance to get in at 6 or 7 reps.

Still working on fumes my speeds were certainly going to be below average, but I just kept it as low as 6 miles per hour with the most 8mph.

That’s all I had in me.

Tread Block 1

• ⁠3 minute push
• ⁠90 second base
• ⁠3 minute push
• ⁠90 second base
• ⁠3 minute push

Tread Block 2

• ⁠3 minute push
• ⁠90 second base
• ⁠3 minute push
• ⁠90 second base
• ⁠30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

I managed to run a total of 2.42 miles, burned 676 calories (lower than what I’ve been burning lately) and went zero on the splats which the most frustrating.

I am ok with a shitty splat count if I felt great and could brush off the lack of splats, but I sometimes I earn my 12+ splats when I struggle.

Horrible chart results.

With all that said, it was crucial I got that workout in to get that spark going for the rest of the week and into Sunday’s 10K run over by Cocoa Beach!

COURSE MAP

Tomorrow, I go solo and have scheduled to workout at OTF Hunters Creek with Assistant Coach Cassie running the show!

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This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 10/10/2022 21504 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 180 lb Body Fat % Waist 34 in Thighs in Chest in