Monday, June 5, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Monday morning grind is definitely a thing. Tiffany and I are on our fifth consecutive day of working out under the orange lights which is not unsual to say the least, but it's crucial to NEVER MISS A MONDAY as it definitely gets the week started off right.
I labored a bit and probably didn't have the greatest stats today, but when it was all said and done; I put in the work and sweat equity is never a waste of time. It actually amplifies the results long-term, because if you only put in the effort when it feels easy then what's the point?
It was odd that it was back to back days with a run to row template. Of course, it was different from yesterday including the excercises.
My dumbbell weight selection for the (weighted) excercises included 25, 30, 35, 40 and 50 pound dumbbells. The template called for cluster sets, so it was the perfect day for throwing in some heavy dumbbells.
There was inclines % included in the running today.
The Work:
Floor Block 1 - 10.5 minutes
• 2 round circuit:
• 10 TRX chest presses
• 10 TRX tricep extensions
• When done, repeat the following work & rest cluster sets:
Laying flat on the bench
• 8 close grip chest presses (weighted)
• 10 second rest
• close grip chest press AMRepsAP (As Many Reps As Possible) (weighted)
• 10 second rest
• close grip chest press AMRepsAP, rest (weighted)
• 8 sit up to stand (weighted)
Floor Block 2 - 10.5 minutes
• 2 round circuit:
• 5 TRX cross back lunges, each side
• 5 TRX single leg dead lifts, each side
• When done, repeat work & rest cluster sets:
Laying on the floor or off the floor:
• 8 bridges (weighted)
• 10 second rest
• bridge AMRepsAP (weighted)
• 10 second rest
• bridge AMRepsAP, rest (weighted)
• 8 bear plank walkout to alternating shoulder taps
FINISHER: 1 minute of sit up to stand (weighted)
To the treadmill:
Tread / Row Block 1
• 1 minute base @ 5%
• 90 second base
• 1 minute base to push @ 5%
• 90 second base
• 1 minute push @ 5%
• 1 minute to transition to rower
• 1 minute crew row (push)
• 30 second recovery
• 30 second crew reps - medicine ball front presses
• 30 second recovery
• 1 minute crew row (all out), check total row distance
Tread / Row Block 2
• 1 minute base @ 3%
• 90 second base
• 1 minute base to push @ 3%
• 90 second base
• 1 minute push @ 3%
• 1 minute to transition to rower
• 1 minute crew row (push)
• 30 second recovery
• 30 second crew reps - medicine ball front presses
• 30 second recovery
• 1 minute crew row (all out), match or beat row distance from block 1
Captains were chose for each of blocks and the rest of us had to follow their lead during the crew row and medical ball presses.
My wife Tiffany, volunteered to be captain in the first block.
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 3276
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 |  |
Great job. A lot of good information. I did manage to get out for a walk today but I think I burnt more calories reading your post. !lol I mean that in a good way.
!LOL - trust me @fjworld while I'm doing the exercises I almost become numb to it as I really focus on my workouts, but when I post about it; I too get exhausted reading it back lmao. Happy Tuesday!! @fjworld !CTP
And, here I feel tired after walking 20 minutes on the treadmill with the speed of 6 kmph! I fail to continue to finish the 30-minute walk most of the time!!
Awesome workout, Jimmy :)
Enjoy some !PIZZA
Thank You @hafiz34 - admittedly it gets harder as I am close to another birthday, but I've been doing it long enough to be able to push through. Happy Tuesday! !CTP
$PIZZA slices delivered:
(3/10) @hafiz34 tipped @jimmy.adames
Everyone needs exercise and exercise.