5/3/1 & Widowmakers - c28w2d2
Monday - 11 September 2023
Workout: Press & daily work, 0515-0635 (80 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0619
Warm-up
Throws + jumps
Begin: 0537; End: 0621; Duration: 44 minutes
Press - 55x5, 70x5, 85x5 | 95x3, 110x3, 125x13 (rep PR)
CGBP - 145x20 (rep PR)
HLR - 15, 10
Incline DB flye - 2x30 lbs - 15, 10
Pull-up - BW - 13, 12
Good morning - 145 lbs - 15, 10
Band pushdown - black - 25
OA row - L/R - 50 lbs - 15, 10
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 10 minutes, main work in 15 minutes, CGBP supplemental set in 8 minutes, assistance superset throughout.
Hell yeah! Closest thing I had was 130x11 back in June, so I figured 125x12+ would count as a rep PR. I closed it out with 13, so we’re calling that good! Nice crisp reps throughout, no bouncing and minimal leaning. I really started to feel it around rep 12, fought 13 for a good clean rep, and thought briefly about grinding out rep 14, but decided to leave that one for next time.
Really happy to follow that up with 20 reps on CGBP a few minutes later—these 20 at 145 lbs felt so much easier than the 20 reps at 135 lbs last week. Not sure why, really, but whatever: I’m taking the win!
I’ve got a modified version of the Morrison WOD planned for later today. For now, though, I’ve just got to find time for some food…