Last night's workout started with 5x5 of strict presses. I've been skipping this lift, but decided to see how my shoulder felt last night. The prescribed weight was 70%-80% of 1-rep max, and my 1RM is 135 pounds. But, I knew I'd never get close to that. I warmed up with a 45# bar and felt OK. I jumped to 65# for a set of 5, and that felt OK. I jumped to 75#, and my shoulder complained a bit. So, I dropped to 70 pounds for my last three set.
Then, the main workout was laid out like this:
10,9,8,7,6,5,4,3,2,1 reps per round of these movements
Kettlebell swings (44# for me)
Box Jumps (18" for me)
Essentially you did 10 reps of each movement, then 9 of each, 8 of each, etc.
I only really struggled on the box jumps and got through this one in just over 11 minutes. I had put out a perfect level of effort. I was nearly toast by the end, but I'd been able to maintain a reasonable pace throughout the workout.
Tonight, I'll go to CF again. Tomorrow, I'll need to find a workout to do at home, instead of CF. Or, I might go trout fishing after work.