@shaneinga - Thanks, man! The direct neck training is new for me, but I can see it sticking around over the long run.
1 Like
5/3/1 BaBY - c27w1d3
Tuesday - 08 August 2023
Workout: Extra conditioning, 1715-1740 (25 minutes)
Alpha Male - about 1145
(Modified) Jennifer WOD - AMRAP, 15 minutes:
10 chin-ups/pull-ups (strict, various grips)
15 KB swings - 32 kg
20 box jumps - 30-inch
Rounds: 3 + 10 reps (4 full rounds in +1:36)
Modified to run for 15 minutes rather than Rx 26 minutes, to rotate among grips for chin-ups/pull-ups rather than just doing pull-ups, to use a 32-kg KB rather than 1.5 pood, and to do 30-inch box jumps rather than 24-inch.
Box jumps were slow—I didn’t want to miss as fatigue set in—but I’m pretty happy with my effort: HR was up, and I got 40 chins, 60 swings, and 80 jumps in a little over 15 minutes.
Oh, and I’m happy to have done the chin-ups/pull-ups unbroken in each round, too.
10 Likes
5/3/1 BaBY - c27w1d4
Wednesday - 09 August 2023
Workout: Easy conditioning, 0530-0635 (65 minutes)
Alpha Male - 0500
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 - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Fasted. Next up: Hill sprints!
14 Likes
5/3/1 BaBY - c27w1d4
Wednesday - 09 August 2023
Workout: Hard conditioning, 1825-1850 (25 minutes)
Alpha Male - about 1130
Hill sprints - 110m - 6 rounds, for time:
Time: 15:15
Awful time.
But training is not TESTING.
And I’m not TRAINING hill sprints to get better at hill sprints.
I am training hill sprints to whip my body—and, more importantly, my MIND—into shape.
Mission accomplished.
13 Likes
5/3/1 BaBY - c27w1d5
Thursday - 10 August 2023
Workout: Bench, 0515-0620 (65 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0611
Warm-up
No jumps, no throws
Begin: 0530; End: 0617; Duration: 47 minutes
Bench - 85x5, 110x5, 130x5 | 155x5, 180x5, 200x5
Incline press - 95x10, 95x10, 95x10
Kirk K. row - 115 lbs - 15, 15, 15, 15, 15
Neck extension - 15x20, 27.5x15
Neck flexion - 15x20, 27.5x15
BFP - black - 25, 25, 25
(Short) BB front raise - 40 lbs - 12, 12, 12
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 13 minutes, main work in 11 minutes, supplemental incline sets in 13 minutes, assistance super-set throughout.
Still waiting for the bench warm-up sets to be over… Haha! These continue to feel exceedingly light, and I’m fighting the urge to reset my TM just because. Instead, though, I’m pausing at the bottom for a good bit, really exploding off the chest, and focusing on MMC with my pecs. Steady as she goes!
I’m planning to run a modified version of the 110330 WOD, and I’ll pickup the throws and jumps I skipped this morning because of the torrential downpour that moved through as I was getting ready for this work.
17 Likes
5/3/1 BaBY - c27w1d5
Thursday - 10 August 2023
Workout: Extra conditioning, 1755-1830 (35 minutes)
Alpha Male - about 1130
Throws + jumps
(Modified) 110330 WOD - AMRAP, 15 minutes:
9 deadlifts - 225 lbs
12 push-ups
25 box jumps - 30-inch
Rounds: 4 + 23 reps (5 full rounds in +2:26)
5 deadlifts - 225 lbs
That conditioning might’ve been more work than everything I did this morning! My motor is running and I’m not sure it’s going to stop anytime soon…
Modified to use 225 lbs rather than the Rx weight (155 lbs) and 30-inch jumps rather than the Rx height (24-inch).
I absolutely crushed the deadlifts—they were the awesome kind of hard today.
So much so, in fact, that I took a minute or two to catch my breath after finishing out the 5th round and went straight into 5 more because… 50. And because I’m me.
14 Likes
5/3/1 BaBY - c27w1d6
Friday - 11 August 2023
Workout: Clean & squat, 0515-0630 (75 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0625
Warm-up
Throws + jumps
Begin: 0530; End: 0625; Duration: 55 minutes
Squat - 135x5, 165x5 | 195x5, 225x5, 255x5
Hang power clean - 60x5, 75x5 | 85x5, 100x5, 115x5
SLDL - 180x10, 180x10, 180x10,
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Ab wheel - ramp (19) - 12, 12, 12, 12, 8
KB swing - 32 kg - 65, 35
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 7 + 15 minutes, main work in 15 + 10 minutes, supplemental SLDL work in 8 minutes, assistance superset throughout.
Not much to say, really—it was a solid morning. 65 reps with that 32-kg KB is another PR, and I could’ve pushed it for more (but that will come soon enough).
I’ve got some bike and plate ground-to-overhead work planned for this afternoon, so we’ll see how that goes.
13 Likes
5/3/1 BaBY - c27w1d6
Friday - 11 August 2023
Workout: Extra conditioning, 1710-1735 (25 minutes)
Alpha Male - about 1140
Bike@120-140 bpm - 6 minutes
Tabata plate ground-to-overhead - 45lbs - 8x20/10
Bike@120-140 bpm - 6 minutes
At first glance, that looks a bit like my easy conditioning workouts, but let me tell ya: Tabata plate ground-to-overheads are something special!
Managed to get 8 reps in each of the 8 “on” rounds, but I was a hair over the 20 seconds in a few of the early rounds and I definitely left early in the later rounds. Now worries, though: 64 solid reps in less than 4 minutes is some good work.
That’s it for today, so I’ll see you back here in the morning!
12 Likes
5/3/1 BaBY - c27w1d7
Saturday - 12 August 2023
Workout: Easy conditioning, 0705-0800 (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.
We shut down the local amusement park last night, and I’m feeling it this morning—slept until almost 0600. But it was a blast and totally worth it!
Edit: My daughter turns 13 today. She just got up, and she’s SO excited—her smile is totally infectious!
12 Likes
5/3/1 BaBY - c27w1d7
Saturday - 12 August 2023
Workout: Hard conditioning, 1510-1545 (35 minutes)
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 21 BPA - black - 7 hi + 7 mid + 7 low
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 21 band pusdown - black
Time: 21:07
25 band pushdown - black
Still fasted. And way too much coffee—just that kind of a day. But don’t worry: I’ll eat like a king at my daughter’s birthday feast in just a few hours!
This work was fine. I wasn’t moving quickly—the air is super-thick today and I had a hard time catching my breath—but I did the distance (250 yards) and I got the reps (105 BPAs, 130 band pushdowns)!
13 Likes
5/3/1 BaBY - c27w1 - summary
Here we go again: Placeholder.
I do have thoughts, just not time (right now). So…
My goals for Cycle 27 Week 2 are:
- Complete all 4 lifting workouts
- Complete 4 days of extra conditioning
- Complete 3 days of easy conditioning and direct yoke work
- Complete 3 days of hard conditioning
- Continue to eat properly
More when (if?) I get the chance.
11 Likes
5/3/1 BaBY - c27w2d1
Sunday - 13 August 2023
Workout: Easy conditioning, 0520-0615 (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.
Off to my sister’s for the day, and we’re getting an early start. My plan is to get Pwn’s The Last Castle done when we get home, which hopefully won’t be too late…
13 Likes
5/3/1 BaBY - c27w2d1
Sunday - 13 August 2023
Workout: Hard conditioning, 1810-1845 (35 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x117 lbs
b) 20 BFP - black
c) Farmer’s walk - 25 yards - 2x117 lbs
d) 5 bear complexes - 95 lbs
Time: 22:41
Home later than intended, but it was a good day. Went pretty much straight into this once we were settled, and I’m now very glad it’s done!
10 Likes
and then
Never doubted you for a second mate.
2 Likes
5/3/1 BaBY - c27w2d2
Monday - 13 August 2023
Workout: Press, 0515-0620 (65 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0603
Warm-up
Throws + jumps
Begin: 0532; End: 0615; Duration: 43 minutes
Press - 55x5, 65x5, 80x5 | 95x5, 105x5, 117.5x5, 120x5
CGBP - 160x6, 160x6, 160x6
BPA - black - 25, 25, 25
Pull-up - BW - 12, 12, 12, 12, 10 + 2
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Glenn B. shrug - 2x30 lbs - 100
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, supplement CGBP in 11 minutes, assistance super-set throughout.
Felt strong this morning despite also feeling a bit nauseous. That press set at 117.5 was a misload—felt strange from lift-off, and I realized I missed a little plate on the left side after the fact. The proper top set moved really well, and the chins felt solid today, too. I’m pretty happy with the post-break rebound on those, though it’s now been over a month, so I guess I had better be doing better!
Still not sure what I’ll be doing this afternoon, but I’ll figure it out eventually…
19 Likes
Must be something in the air, felt it up here too
2 Likes
5/3/1 BaBY - c27w2d2
Monday - 13 August 2023
Workout: Extra conditioning, 1725-1755 (25 minutes)
Alpha Male - about 1130
(Modified) Garage Barbell 3 WOD - 3 rounds
In 3 minutes: 15 squats - 200 lbs; AMRAP push-ups
In 2 minutes: 5 box jumps - 30-inch; 3 pull-ups
Horrible day at work, so I needed something that would require my full attention just to survive.
Enter Garage Barbell 3, Now With Squats!
Far fewer push-ups than last time I ran this variation, but I still ended up with 45 squats at 200 lbs, 115 push-ups (5x10 + 5; 3x10 + 8; 3x10 + 7), 15 box jumps, and 9 pull-ups in less than 15 minutes.
After the day I’ve had, I’ll take it!
16 Likes
5/3/1 BaBY - c27w2d3
Tuesday - 15 August 2023
Workout: Deadlift, 0510-0615 (65 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0602
Warm-up
Throws + jumps
Begin: 0527; End: 0608; Duration: 41 minutes
Deadlift - 140x5, 170x5, 205x5 | 240x5, 275x5, 310x5
Front squat - 165x6, 165x6, 165x6
KB swing - 32 kg - 70, 30
HLR - 12, 12, 12, 12, 12 + 3
Neck flexion - 7.5 lbs - 50
Neck extension - 7.5 lbs - 50
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 12 minutes, main work in 18 minutes, supplemental front squats in 12 minutes, assistance super-set throughout.
Wish I could say that top set felt light today, and while it didn’t fell heavy, it just wasn’t as smooth as I’d like. That said, there were more in the tank and I had the fleeting thought to just keep going. Obviously, I decided against that.
On the up side, 70 unbroken swings at 32 kg is another PR.
I’ve got a ladder-based version of Cindy planned for later today, but first I’ve got to undo all the getting-nowhere work I did yesterday… Sigh.
21 Likes
5/3/1 BaBY - c27w2d3
Tuesday - 15 August 2023
Workout: Extra conditioning, 1805-1830 (25 minutes)
Alpha Male - about 1130
Some Kind of Ladder - AMRAP, 15 minutes:
1-2-3-4-5 ladders
Chin-up/pull-up (strict, various grips)
Push-up
Air squat
Rounds: 5 + 2 full rungs (6 full ladders in +2:35)
Well… That was NOT what I intended, but it fit the bill.
I meant to do what I was going to call “Cindy’s Ladder,” or:
- 1x chin-up/pull-up (strict, various grips)
- 2x push-up
- 3x air squat
in ladders of 1-2-3-4-5, following something like the Cindy rep scheme, but I messed up in the very first ladder and didn’t realize it until sometime after the 3rd.
It is what it is, and that’s 90 reps each of chins, push-ups, and air squats in less than 18 minutes.
Not too bad. Nope—not too bad at all!
15 Likes
5/3/1 BaBY - c27w2d4
Wednesday - 16 August 2023
Workout: Easy conditioning, 0515-0610 (55 minutes)
Alpha Male - 0500
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. Just realized I forgot today’s neck work—I’ll pick that up this afternoon.
14 Likes