workout
bench press –
10 reps @ 50% = 21.5 lbs
10 reps @ 50% = 21.5 lbs
3 reps @ 70% + 5lbs = 35lbs
3 reps @ 75% + 5lbs = 37lbs
3 reps @ 80% + 5lbs = 40lbs
incline chest fly – 15lbs
bicep curls – 15lbs
bent over rows – 25lbs
military press – 15lbs
shoulder fly – 12lbs
tricep dips
The strength of the day was upper. The bench press, tricep dips, and bent over rows were easy. The shoulder fly’s, military presses, bicep curls, and incline chest fly’s hurt my arms. The 8th, 9th and 10th reps of those exercises were very very challenging. I’m going to use the same amount of weights until they get easier, and then I will increase the weight.
12 min of cardio – I did 12 minutes on the rowing machine. It was fairly easy and didn’t make me sweat much.
WOD – The workout of the day is…
20 minute AMRAP;
lap of tech
21-15-9 squats and DB swings
15 pull ups
15 sit to stand
21-15-9 push press and bent over rows
lap of tech
The workout of the day made me sweat a lot. I was 2 laps shy of completing 2 whole rounds. I started at the 21-15-9 squats and DB swings, and I completed a whole round, and back to 21-15-9 push press and bent over rows. The push press’s were very challenging and made my arms shake. I was sweating a lot when I was finished.
finisher 3×10 GHD sit ups
I found the finisher fairly easy
Site Title 