5/3/1 BaBY - c26w3d3
Tuesday - 01 August 2023
Workout: Deadlift, 0515-0630 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0616
Warm-up
Throws + jumps
Begin: 0535; End: 0624; Duration: 49 minutes
Deadlift - 150x5, 185x5, 215x5 | 250x5, 285x5, 315x5
Front squat - 170x5, 170x5, 170x5
HLR - 12, 12, 12, 12, 12
Neck flexion - 5 lbs - 50
Neck extension - 5 lbs - 50
KB swing - 32 kg - 50, 50
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Warm-up sets in 15 minutes, main work in 19 minutes, supplemental front squats in 15 minutes, assistance super-set throughout.
Awesome morning: Everything felt super strong, and those front squats were just flying up! Pulled everything beltless and without straps, though my grip was shot by the top set. Speaking of which: I knocked out the swings in two sets, which is fantastic, too! I could’ve gone for 5-10 more reps on the first set—and maybe I should have!—but I’m still happy with those: 50 reps at 32 kg is a PR.
The Ellen WOD is on tap for later today.