The POW in Power Splaturday Session - My Actifit Report Card: September 18 2021

Saturday, September 18th

60 Minute Power Session

Tiffany and my Saturday began with a Power session that had a hint of Endurance elements to it but it was definitely a POWer Template:

Floor block 1, 12 mins

• ⁠front squat X 8
• ⁠full burpees X 8/6/4/2
• ⁠complete 4 rounds of above and then 1 X 250m row
• ⁠shoulder press X 8
• ⁠bench tap jump squats X 8/6/4/2
• ⁠complete 4 rounds of above and then 1 X 250m row
• ⁠if done complete only the exercises until time

Floor block 2,

• ⁠power push ups X 8
• ⁠lateral hop overs X 16
• ⁠sumo squat to frogger X 8
• ⁠plank Spiderman X 16

Row block 1

• ⁠30s all out row

Tread block 1, 3 mins

• ⁠30s push
• ⁠1 min base
• ⁠90s run for distance

Tread block 2, 3 mins

• ⁠45s push
• ⁠1 min base
• ⁠75s run for distance

Tread block 3, 3 mins

• ⁠1 min push
• ⁠1 min base
• ⁠1 min all out

Tread block 4, 3 mins

• ⁠75s push
• ⁠1 min base
• ⁠45s all out

Tread block 5, 3 mins

• ⁠90s push
• ⁠1 min base
• ⁠30s all out

Tread block 6

• ⁠30s all out

I was scheduled for a four hour shift for my employers today, so after working out headed straight home and did the shift after putting in the daily sweat equity at Orangetheory Fitness.

The splat burn was earned for sure:

It’s cheat day today, so we had a great meal at a friend’s restaurant after work.

24050CE0-51CB-411D-A299-AA216CC200E2.jpeg

Usual food shopping and now resting for tomorrow’s workout where Tiffa and I will burn splats for our 186th OTF Coach as a couple.


This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


14935
Aerobics,Daily Activity,Gym,Running,Weight Lifting,Walking,Treadmill,Shopping
Height
5.7 ft
Weight
169 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in

H2
H3
H4
3 columns
2 columns
1 column
7 Comments
Ecency