10/29/25

AM Workout (0615)

Got in the last FOTC qualifier workout... it was a tough, but fun workout. 

A.

FOTC 2025 Qualifier Workout 5 

For time:

5 Wall-Walks

18 Deadlifts (275/185#)

6 Wall-Walks 

14 Deadlifts (275/185#)

7 Wall-Walks 

10 Cleans (205/135#)

8 Wall-Walks

6 Cleans (205/135#) 

-8:05 ... this was a generally tough workout for me... the wall-walks were a lot ... deadlifts went unbroken and 8/6 ... cleans were all quick singles ... sets of 7/8 wall-walks were a shoulder-burning slog ... tough, but overall fun and a good test of shoulder endurance / wall-walks. 

PM Workout (1500)

Had a solid workout today … ate slightly more (a cliff bar) with my normal lunch and I felt good today … not sure if there is any correlation, but I might try eating some more pre-workout carbs in the future. 

A.

Bench Press

190# x 8 

220# x 6

250# x 4 

250# x 4

235# x 5 

220# x 6 

205# x 7

190# x 8+ 

-19 reps at 190# … chest was BURNING on that set as I really was trying for 20… didn’t have a spotter and just called it there. 

B.

Strict Press 

100# x 6

120# x 5

140# x 3

140# x 5

140# x 7 

140# x 4

140# x 6 

140# x 8 

-Complete, no misses … tough after A

C.

Flat DB Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x70# for 4x10

D.

3-5 Sets:

10 Strict Dips 

10 Strict Pull-ups 

Rest :60 - :90 minutes 

-Complete, 3 sets 

E.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-80# for 10,10 and 5 sets of 8… tough.