1/16/25

Lifting went well today... got in my PL stuff A-E and the jumped into the CF class ... was supposed to strict press today and the class was push-pressing... swapped out my SP for PP, it was nice to switch it up ... the CF workout was extremely humbling... the wall-facing HSPU rocked me and they are definitely something I need to work on more. 

A. 

Back Squat

3 sets x 4 reps @ 80% (360 last cycle) 

80% of your one rep max back squat.

-370# across 

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-235# across ... felt very strong here, which was nice. 

C.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. 

-2x6 

D.

Good Mornings

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-135# for 2x10

E.

Single Leg RDLs

2 sets x 10-15 reps

-53# KB for 2x10/leg 

F.

Every 2:30 x 4 sets 

Push-Press 

Set 1 - 5 reps @ 70% (175#)

Set 2 - 5 reps @ 75% (190#)

Set 3 - 5 reps @ 80% (200#)

Set 4 - 3+ Reps @ 85% (215#) 

-Complete ... 4 reps at 215# 

G.

6 Sets of: 

AMRAP 2 (12:00 clock, no rest between AMRAPS)

7 Wall Facing Strict HSPU

50 Ft Single Arm DB Overhead Walking Lunge (25’ each arm w/ 50/35#)

Max GHD Sit-ups

-Result = 

I ended up having to drastically scale this workout back and this will be a new measure of my fitness / shoulder endurance.... rounds went like this: 

Rd 1 = Unbroken HSPU ... 10 GHDs ... stopped at about 1:45 to rest 

Rd 2 = 7 HSPU (4/3) + 50ft lunges 

Rd 3 = 7 HSPU (4/3 ... but took entire 2 minutes) 

Rd 4 - 4 HSPU + 50 ft lunges 

Rd 5 - 4 HSPU + 50 ft lunges

Rd 6 - 4 HSPU + 50 ft lunges