It’s the Iron Neck alpha training harness:
It has different attachment points so I can train flexion, extension, and the side (I don’t know the name). I had been using an old leather one, which in truth worked fine as well.
I love the BaBY template and the 531 Beach Body template as well.
5/3/1 BaBY - c26w1d7
Saturday - 17 July 2023
Workout: Hard conditioning, 1120-1200 (40 minutes)
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 6 DB snatch - L/R - 50 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 20 BPA - red
Time: 25:50
My guts have been a mess since Thursday night, and today whatever it is caught up with me: I was fighting waves of dizziness and nausea after the uphill sled push and snatch reps in nearly every round.
I don’t mean to be a whiny brat, but—wow! I averaged well over 5 minutes per round, and that’s just a horrible performance.
We’re spending the rest of the day at the local amusement park with some family friends, but I’m not sure I’ll be riding much… Even the thought of that is enough to make me cringe right now.
Ugh.
@SvenG @antiquity thanks for highlighting this template, definitely in my to do list
@antiquity - Thanks for the info on the neck harness. I just picked up some generic one on Amazon, and while it serves the purpose, it might be worth investing in a higher quality one—I think direct neck training is something I should’ve started doing a long time ago!
@aholding88 - I think you’d groove on this template: I’m only a week in, but kinda like the 5/3/1 & Bodybuilding run I did awhile back, it’s a cool variation that keeps the 5/3/1 core but provides some interesting alternatives in the supplemental and assistance moves. You should definitely give it a shot!
5/3/1 BaBY - c26w1 - summary
Placeholder.
My goals for the week are:
More as time allows…
5/3/1 BaBY - c26w2d1
Sunday - 23 July 2023
Workout: Easy conditioning, 0920-1015 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted.
5/3/1 BaBY - c26w2d1
Sunday - 23 July 2023
Workout: Hard conditioning, 1345-1420 (35 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x107 lbs
b) 10 (short) BB drag curls - 60 lbs
c) Farmer’s walk - 25 yards - 2x107 lbs
d) 20 BFP - red
Time: 18:50
Solid effort today, happy with how that went and how the farmer’s handles felt coming off the ground, during the carries, and lowering back down—so glad I finally bumped up the weight on those!
I did the drag curls in the weight room, which meant a 15-20 yard run from the top of the driveway to the weight room, and then another run back. I say, “run” but it was more like a trot. Regardless, I like the little spin that put on things!
@mr.v3lv3t - Didn’t want to clog up Pwn’s thread, but FWIW, I have an asphalt driveway and had similar concerns when I got my Rogue sled, but the plastic kit they offer for their sleds did a surprisingly good job in mitigating both asphalt damage and noise.
Good to know! Thanks man.
It’s definitely one that appeals to me, might slot it in after BBS. Much like @antiquity I’d probably use snatch grip high pull over the power clean
5/3/1 BaBY - c26w2d2
Monday - 24 July 2023
Workout: Press, 0520-0625 (65 minutes)
Indigo-3G - 0500
Surge - 0530-0614
Warm-up
Throws + jumps
Begin: 0538; End: 0620; Duration: 42 minutes
Press - 50x5, 65x5, 75x5 | 90x5, 100x5, 115x5
CGBP - 160x10, 160x10, 160x10
BPA - red - 25, 25, 25
Pull-up - BW - 10, 10, 10, 10, 10
Neck extension - 10 lbs - 20, 20, 10
Neck flexion - 10 lbs - 20, 20, 10
Glenn B. shrug - 2x25 lbs - 100
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
So I was supposed to do 3 sets of 6 reps on the supplemental, but I didn’t realize that until just now. It was no trouble, which makes me wonder if I can hit 3x10 across all of the supplemental this week… Guess we’ll see how I’m feeling tomorrow!
Warm-up sets in 9 minutes, main work in 11 minutes, supplemental CGBP sets in 10 minutes, assistance superset throughout.
Not sure if I’m stronger on pull-ups than chin-ups these days, or if it’s just because it’s now Week 2, or because I modified the ordering of assistance moves a bit today, or what, but the pull-ups were not super-difficult until the last 2-3 reps of the last set. No elbow pain with those today, either, so whatever’s going on, it’s good stuff.
Not sure yet what this afternoon’s workout will be just yet, but I’ll figure it out soon enough. I’m thinking some burpee-box jumps are in order, whatever it is I end up doing…
5/3/1 BaBY - c26w2d2
Monday - 24 July 2023
Workout: Extra conditioning, 1710-1735 (25 minutes)
K.I.S.S. - EMOM, 16 minutes
odd) 5 burpee box jumps - 1-pump, 30 in
even) 20 plate ground-to-overheads - 45 lbs
And then promptly die!
Felt like maybe I’ve been getting a little too cute with my afternoon workouts—lots of extra barbell work and whatnot—so I wanted to keep it simple with this one.
But let me tell you: Simple is NOT easy!
Nope, not even close: That was right at my limits. I might’ve been able to get a similar training effect with only 3 + 15 reps, but I wrote 5 + 20 this morning, and I managed to actually do it this afternoon. Quality reps, too—but it was basically continuous movement to make it happen, no rest time here. Oh, I was breathing like a freight train from the start of Round 3 until the end!
Yep, solid work today. I’m very pleased with that!
5/3/1 BaBY - c26w2d3
Tuesday - 25 July 2023
Workout: Deadlift, 0515-0620 (65 minutes)
Indigo-3G - 0500
Surge - 0530-0608
Warm-up
No throws, no jumps
Begin: 0530; End: 0616; Duration: 46 minutes
Deadlift - 135x5, 165x5, 200x5 | 235x5, 265x5, 300x5
Front squat - 160x6, 160x6, 160x6
KB swing - 32 kg - 45, 45, 10
HLR - 15, 12, 12, 12, 9
Neck extension - 5 lbs - 50
Neck flexion - 5 lbs - 50
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Could I have done 3x10 at 160 lbs on those front squats today? Probably. But I decided to be smart rather than clever and just follow the programming.
Really disappointed in those HLRs. I mean, I know it’s just ab work, but I was swinging way too much on the last few reps of nearly every set, and that’s even after I decided 5x12 would be better than 4x15 or even 2x15 + 3x10 for the 60 reps I wanted. Granted, I only just started the toes-to-bar on every rep (as opposed to alternating toes-to-bar and knees-to-chest) before my break, but even so…
Whatever—it’s just ab work, haha!
On the other hand, I’m super-super pleased with everything else. I kept waiting for the other shoe to drop, but it didn’t: Everything was just strong and fast and solid throughout. Particularly happy with the KB swings today: 2x50 at 32 kg is close, and I might’ve been able to push for it today, but once again, I was trying to be smart rather than clever.
I still need to figure out what I’m doing this afternoon… Maybe some kind of EMOM dealer’s choice work? Oh, and I’ll get in the throws and jumps I skipped this morning because of the rain (assuming the weather cooperates, of course).
5/3/1 BaBY - c26w2d3
Tuesday - 25 July 2023
Workout: Extra conditioning, 1620-1650 (30 minutes)
Throws + jumps
Back to Origins WOD - 4 tabatas, 1-minute rest between
a) Wall ball - 20 lbs
b) American KB swing - 24 kg
c) Box jump - 30 inch
d) Burpee - 1-pump
Another solid “Simple is NOT easy!” WOD. Got a minimum of 5 shots, 8 swings, 4 jumps, and 5 burpees in each round. I’ve never done the American KB swing before—different, for sure, and useful in its own way.
Anyway, I wasn’t quite redlining like I was yesterday—the 1-minute rest period between each tabata was a nice reset—but the WOD was still super-effective.
Got those throws + jumps I skipped this morning done, too.
Glad to see these being done. I was new to them, too, until I started CF. There’s a technique to them that is a bit of a hybrid movement of Russian KB swing and a snatch. In competition, the head has to come through the “window” and the KB points straight up directly overhead. The path of the bell will be closer to the body than a Russian swing. I had a mental challenge with it because I had read and studied Pavel, where you think of a KB swing movement as if you were throwing the bell as far in front of you as possible, with your grip preventing it from flying away. For the American swing, it’s more of a hip pop that accelerates it overhead like a snatch.
5/3/1 BaBY - c26w2d4
Wednesday - 26 July 2023
Workout: Easy conditioning, 0640-0745 (65 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Neck flexion - 10 lbs - 30, 20
Neck extension - 10 lbs - 30, 20
Fasted. Late start, expecting a long day. Sprints will follow (eventually).
My workout coming back from vacation is scrolling through your log of infinite posts.
5/3/1 BaBY - c26w2d4
Wednesday - 26 July 2023
Workout: Hard conditioning, 1615-1640 (25 minutes)
Hill sprints - 110m - AMRAP, 15 minutes
Rounds: 6 (in 14:55)
Still fasted.
Finished under 15 minutes, but absolutely NO energy to even consider starting a 7th sprint. Name of the game might be trying to improve time for 6 sprints, at least for awhile.
For additional thoughts on today, see here.
Back to work…
5/3/1 BaBY - c26w2d5
Thursday - 27 July 2023
Workout: Bench, 0520-0625 (65 minutes)
Indigo-3G - 0500
Surge - 0530-0609
Warm-up
No jumps, no throws
Begin: 0535; End: 0619; Duration: 44 minutes
Bench - 95x5, 115x5, 140x5 | 165x5, 185x5, 210x5
Incline press - 100x6, 100x6, 100x6
BFP - red - 25, 25, 25
(Short) BB front raise - 35 lbs - 12, 12, 12
Kirk K. row - 115 lbs - 15, 15, 15, 15, 15
Neck extension - 15x20, 25x15
Neck flexion - 15x20, 25x15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Warm-up sets in 9 minutes, main work in 13 minutes, supplemental incline sets in 10 minutes, assistance superset throughout.
A wicked thunderstorm was rolling through, so no jumps or throws this morning. I’ll pick those up this afternoon. Everything moved well this morning. Loving those KK rows: The burn in my traps is fantastic! The max effort sets on the neck work continues to require maximum effort (haha!)—slow and steady, Sven. Slow and steady.
Planning on the Legend WOD this afternoon.
5/3/1 BaBY - c26w2d5
Thursday - 27 July 2023
Workout: Extra conditioning, 1650-1720 (30 minutes)
Throws + jumps
Legend WOD - 4 tabatas, 1-minute rest between
a) Burpee - 1-pump
b) Alternating lunge - L/R
c) Sit-up
d) Air squat
Man, that one sneaks up on you!
Got a minimum of 5 burpees, 10 lunges per leg, 8 sit-ups, and 15 air squats in each round of each respective tabata, for 40 + 80 + 64 + 120 = 304 reps.
Good?
Bad?
Who knows?
Who cares?
I’m not redlining, but it’s in the books and I KNOW I’ve done some decent work!
