Tuesday, August 29, 2023 - PSL - 3G - 60 minutes
E = Endurance S = Strength P = Power
PSL stands for Press Squat Lunge, but it also was part of a silly themed Pumpkin Spice Latte day at Orangetheory Fitness. It's all part of the community forward company and although my wife Tiffany has a lot more fun with the themes, I'm always all about the workout. Not that she doesn't take the workouts seriously but she is great at the themed days. I brought home some Pumpkin Spiced Oreos, so making sure she knew she was missed by the 5am crew at OTF Nona North.
Tiffa was still not feeling well, so had canceled this morning's session yesterday evening as she knew there was no way she was in any condition to workout today.
I was feeling stronger today, but definitely have the lingering cold and tomorrow is our scheduled rest day; so that works out well, along with taking the day off from the job as we were offered that option with Hurricane Idalia heading towards Florida. Tiffa works hybrid but because of the potential weather issues they have them working from home the whole week.
Today's PSL workout was a 3G set-up, so basically it remains a full body workout but with less time in each area with added intensity.
Got over the 500 calorie burn, which is always my worst case for every OTF session.
Rowed more than we've had in a while with a total of 2,374 meters, rowed a high of 423 WATTS OF POWER with a high of 14 mile per hour rowing speed.
Less time on the treadmill was rough, because missing Friday's session and the short time run today means that I did less miles towards my latest goal.
There is only two days left in the Orangetheory Fitness Marathon Month of August Challenge and although I crushed the Ultra goal of 31.1 miles by mid August, I was angling to finish with a total of 60 miles and with taking off tomorrow - on Thursday for the template "Finish Line" I'll have to accumulate 3.2 miles. That is going to be a tough nut to crack. Have I ran that before? Of course, but everything is situational.
I did finish out with a 10 mile per hour ALL OUT at the end.
Back to today's workout.
On the floor I went with 20, 25, 40 or 70 pound dumbbells for the (weighted) excercises and 15 pound med ball for the row to excercise block.
The Work:
Row Block - 14.5 minutes
• Challenge: Keep stroke rate around 24 strokes / minute • 300 meter push row + 10 med ball single leg front presses, each side • 200 meter push row + 10 med ball single leg front presses, each side • 100 meter push row + 10 med ball single leg front presses, each side • 300 meter push row + 10 med ball squat to bicep curls • 200 meter push row + 10 med ball squat to bicep curls • 100 meter push row + 10 med ball squat to bicep curls • 300 meter push row + 10 total x med ball alternating front lunges, each side • 200 meter push row + 10 total x med ball alternating front lunges, each side • 100 meter push row + 10 total x med ball alternating front lunges, each side • If finished then start from the top again until time for finisher
FINISHER: 1 minute ALL OUT row
Floor Block 1 - 6 minutes work & rest
• 12 total alternating pivot to single arm neutral grip shoulder presses, (weighted), rest • 12 squat to shrugs, (weighted), rest • 12 total alternating reverse lunges, (weighted), rest
Floor Block 2 - 7 minutes work & rest
• 12 chest presses, (weighted), rest • 12 sumo squats, (weighted), rest • 12 total goblet alternating lateral lunges, (weighted), rest
FINISHER: 1 minute coach’s choice: COACH ALEX chose for us to do • 1 minute of jump squats
Tread Block
• Challenge: increase push pace each round • 90 second push • 3 minute base • 90 second push • 3 minute base • 90 second push • 3 minute base • 1 minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."
Challenge levels to complete in total miles for the month of August: • Half Marathon – 13.1 miles • Marathon – 26.2 miles • Ultra Marathon– 31.1+ miles
I’m 3.2 miles from 60 miles for this month’s marathon challenge under the orange lights with this coming Thursday left to the month and no workout tomorrow, so I gotta do it then or die trying lol.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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 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 3343
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
