Monday, February 19, 2024 - “Press & Squat Signature Template” 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Had the day off because of President’s Day here in the U.S. and I was ecstatic about it, because I was able to put in a couple of extra hourse sleep but still get in a good workout at the 7:10am class opposed to the usual 5am class that I usually do during the week.

Tiffa will be taking a longer break from working out until she gets together with her doctor to go over her struggles, but I’m confident she will be right back at it sooner than later.

We actually have a running event coming up real soon in early March and we are scheduled to do the 10K leg of that race as I usually run the whole thing while Tiffa transitions from power walking to jogging it so we need her ready for that race.

Although it felt like a Saturday, I didn’t deviate and went to the home studio instead of venturing out like Tiffa and I usually do on days like this; but I worked out with some of my usual 5am crew but also a handful of the Saturday morning folks we run into when we stay close for the weekend sessions there.

The class was packed and today’s template was a good one which had a Press and Squat element to it as well as a run/row cardio long block to add to the sweat equity under the orange lights this morning.

Coach Alex was manning the mic and managed the 7:10am crew like the champ she is.

I burned 609 calories, rowed a total of 1,441 meters at a high of 330 watts of power at a rowing speed of 11.8 mile per hour, both those falling under my average of 400+ at a 13.5+ but it is still fairly decent.

Becuase it was constant transitioning the treadmill work was limited but I got in 1.75 miles of distance and I did finish out by running a 12 mile per hour ALL OUT.

On the floor I went with 25’s, 30’s, 35’s and a 60 pound dumbbell(s) for the (weighted) exercises.

The Work:

AMRepsAP = As Many Reps as Possible

Floor Block 1 - 3 minutes

• 20 x chest presses (light) (weighted)
• 20 x goblet sumo squats (light) (weighted)
• When done: we did alternating low side planks AMRepsAP, rested when needed

Floor Block 2 - 6 minutes

• Work & rest cluster set - 2.5 minutes:
  • Chest presses (heavy) AMRepsAP, ~20 second rest
  • Repeat until time called
• 1 minute rest
• Work & rest cluster set - 2.5 minutes:
  • Chest presses (light) AMRepsAP, ~20 second rest
  • Repeat until time called

Floor Block 3 - 6 minutes

• Work & rest cluster set - 2.5 minutes:
  • Goblet sumo squats (heavy) AMRepsAP, ~20 second rest
  • Repeat until time called
• 1 minute rest
• Work & rest cluster set - 2.5 minutes:
  • Goblet sumo squats (light) AMRepsAP, ~20 second rest
  • Repeat until time called

Floor Block 4 - 3 minutes circuit

• 12 total x bicycle crunches
• 12 x bridges
• Repeat until finisher

FINISHER: 30 seconds of bicycle crunches

Tread / Row Block - 23 minutes

• 2 rounds:
  • Run at a push (0.25 miles)
  • 10 stroke row (check distance)
• 2 rounds:
  • Run at a push to ALL OUT (0.2 miles)
  • 15 stroke row (check distance)
• 2 rounds:
  • Run at an ALL OUT (0.15 miles)
  • 20 stroke row (check distance)
• 2 rounds:
  • Run at an ALL OUT (0.1 miles)
  • 25 stroke row (check distance)
• Bonus: run for distance until finisher

Finisher: 30 second ALL OUT from wherever you were at and I was on the treads at thet moment.

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) 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?

https://www.bosu.com/

What is a Medicine or Med Ball?

https://www.verywellfit.com/med-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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3461 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 19/02/2024 11419 Aerobics,Hiking,Weight Lifting,Treadmill,Running Height 5.7 lb Weight 165 lb Body Fat % Waist 34 in Thighs in Chest in