day 18

bench press;

10 reps @ 50% = 21.5

10 reps @ 50% = 21.5

5 reps @ 65% + 5lbs = 33lbs

5 reps @ 70% + 5lbs = 35lbs

5 reps @ 75% + 5lbs = 37lbs

3 sets of 10 reps

Incline Chest Fly – 10lbs

Military Press – 12lbs

Shoulder Fly – 10lbs

Bent Over Rows – 25lbs

Bicep Curls – 10lbs

Tricep Dips

Cardio – 12 minutes of rowing & stepper

WOD –

The workout of the day was 4 rounds, 2 minutes AMRAP 5 pull ups, 7 goblet squats, 10 kettle bell swings. Then 1 minute rest, and then 2 minute AMRAP of clean and jerk.

First round-

pull ups, goblet squats, kb swings – 3 and a bit sets

clean and jerk – 16

Second round –

pull ups, goblet squats, kb swings – almost 3 sets

clean and jerk – 13

Third round –

pull ups, goblet squats, kb swings – 3 sets

clean and jerk – 15

Fourth round –

pull ups, goblet squats, kb swings – 2.5 sets

clean and jerk – 12

The WOD was challenging, I was very tired near the end and my arms were sore.

Finisher-

The finisher was the 5 lap waiter run. It felt good for the first 3 laps and after that it got hard. My legs hurt running up the stairs near the end and I was very out of breath.