CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
PowerClean: 275 (attempted 295 after, but wasn’t having it today)
Squat: 435 (attempted 465 after)
Bench: 375 (stopped on second lift)
DeadLift: 475 (attempted 500 after)
i was actually kind of excited for this workout – since i’m just getting back into the swing of things, doing the CF Football Total workout is a nice way to say “here’s where i started”. i’ll expect to see some gains next time we do total. a couple notes: 1) i did not use straps for the cleans – this felt a little awkward and i’m pretty sure i could’ve gotten 295 had i used the straps 2) i was lifting alone (i know it’s not an ideal situation), so i did not have spotters for squat and bench, i probably could’ve worked 465 in the squat harder, but i was in a good position to drop without issue when i got stuck and i stopped after my second in the bench because i didn’t want to require me to find a way to homer simpson my way out of 395lbs.
however, it did feel good to move some iron this morning!