Today finished up my first full week with the CFSB program. My thoughts on it so far are it seems to be a good program. It took more out of me than I expected it to. I am making sure that I am eating clean because I know that fueling my body correctly will help in reaping the benefits. One thing I really really need to work on is getting more sleep. 5 hours of sleep is not enough for my body to recover from everything I am throwing at it. I crashed very hard on my first rest day, Wednesday, due to lack of sleep. I'm still trying to figure out how to fix it. I'll get there!
Shoulder Press 3 x 5
105, 110, 115
Shoulder press is one of my weakest lifts, next to OHS, and I am looking forward to increasing my strength on this one for sure. The first two sets went by pretty fine but the last set I really had to push hard to get the last two reps above my head.
Shoulder Press 10-7-4
85#
I initially started this one with 100#. I figured based on the 3 x 5 and my 1RM I thought that it would be challenging but something I could do. Now with this protocol, you must complete each set unbroken i.e. you pick up that bar, you don't put it down until that set is done. So I hit the first set with 100# and finished it. Was feeling it in my shoulders but not surprising. Rest one minute then off for the set of 7. I got to the third one and yeah it wasn't going above my head unless I push pressed which isn't the workout! So I dropped it to 85 and at this point even that was challenging but I did finish it. I have to remember that this is a 6 week cycle and even if the weight isn't what I thought I could do, that's fine because the whole point of this is to gain in strength. I'm confident I will have 100# down at some point during or and the very end.
Metcon was set for 20 minute Max. I chose a modified Helen.
3 rounds for time of:
50 Double Unders
21 KB swings 55#
12 Pull-Ups
Tine: 11:15
It should have been a 1.5 pood KB but globo had 55 so that had to do. I actually struggled with the double unders quite a bit. Those that know me, know I'm fairly decent at double unders and for me to string 50 is nothing. It wasn't happening at all today. I really could not catch my rhythm today. Of course that didn't stop me, it just added more time! Whew......rest day tomorrow.
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