Very interesting observation…
I think there might be studies on this
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I’m fairly good at it from years doing hands only stuff in the bouldering room. Outside of that, I’m not sure it’s a skill that’s very useful.
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5/3/1 & Widowmakers - c6w3d2
Monday - 06 December 2021
Workout: Extra conditioning, 1355-1450 (55 minutes)
5 rounds of:
a) 20 1-pump burpees
b) 20 BFPs - red
c) 20-second rest
Pwn’s The Last Castle - 10 rounds
a) Farmer’s walk - 25 yards - 2x77 lbs
b) 6 alternating DB snatches - L/R - 35 lbs
c) Farmer’s walk - 25 yards - 2x77 lbs
d) 10 KB swings - 24 kg
Time: 24:28
Front moved through, brought high winds, and the driveway was actually pretty dry, but went with The Last Castle anyway. Predicted to be colder but dry tomorrow, so fingers crossed. It’ll be the sled either way.
I’m dead, yes, but not a bad way to finish up a tough day, all things considered.
Hah! Who am I kidding… !?!
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5/3/1 & Widowmakers - c6w3d3
Tuesday - 07 December 2021
Workout: Press, 1100-1210 (70 minutes)
Warm-up
Throws + jumps
Begin: 1115; End: 1206; Duration: 51 minutes
Press - 65x5, 75x5, 90x5 | 105x3, 115x3, 130x6 (rep PR) | 105x(17+3)
Pull-up - BW - 15, 14, 13, 4
Bulgarian split squat - L/R - 2x20 lbs - 20, 20, 15
Incline DB press - 2x60 lbs - 20, 19, 16
OA row - L/R - 45 - 18, 12
Cable crunch - 50 - 20
Band pushdown - red - 20
Assistance totals:
Push - 75 reps
Pull - 75 reps
Single-leg/core - 75 reps
Well there it is: the first (and it had better be only!) missed Widowmaker attempt of the anchor. Bleh.
I actually hit more reps a few weeks ago during practice. Granted, they weren’t quite as clean and it was a standalone practice set that didn’t follow a PR set, but even so…
At least the 1+ set felt strong.
The pump in my front delts and upper chest was downright painful—not after the WM, but after the second set of incline DB press. (Actually still hurts while sitting here typing this entry.) Pretty happy with the pull-ups today; I’m closing in on 45 reps in 3 sets here, too, though not quite as quickly as with chins.
Nothing else noteworthy today, except maybe that I want that WM back… Honestly, though, I just don’t think I’m strong enough to get all 20 at 105 yet.
At least I got all 20 reps at 95 lbs last week—that was progress over the practice attempts!
Sled push this afternoon; it’s cold and dry, as predicted, so I’m glad I swapped it with today’s regularly scheduled conditioning work.
8 Likes
Just read this over in Pwn’s log, and felt it was worthing making a note of here: there are a few workouts that used to just floor me but no longer do—and so just because I’m not sucking wind doesn’t mean I’m not pushing myself!
Thanks for the reminder, @T3hPwnisher!
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For sure dude! Short memory span plays into it. Happened to me this morning on my prowler workout. I was HURTING in the middle of it, but as soon as I got everything loaded back into the truck, I was fine, driving away wondering “did I work hard enough today?” I had to remember that dying part to confirm, haha.
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5/3/1 & Widowmakers - c6w3d3
Tuesday - 07 December 2021
Workout: Hard conditioning, 1345-1425 (40 minutes)
BFP - red - 4x25
10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 10 1-pump burpees
c) 10 24-kg KB swings
Time: 27:15
Maybe I don’t work hard enough, 'cause I don’t really get DOMS anymore, but good gracious can I feel my quads today! Not tin man style, but definitely lead balloons.
Abysmal time, but I got the work in. It was a balmy 30 degrees Fahrenheit out this afternoon, but there was some kind of deep chill in the air that apparently doesn’t register on the thermometer. Tomorrow morning’s run is gonna be fun, fun, fun!
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5/3/1 & Widowmakers - c6w3d4
Wednesday - 08 December 2021
Workout: Easy conditioning + calves, 0740-0855 (75 minutes)
Weighted vest walk - 26 kg - 15 minutes (to park)
Easy run - 9 laps, about 1750m - 9:17
Weighted vest walk - 26 kg - 15 minutes (from park)
Jump rope tabata - 8x40/10 - 1 round
SL CR - L/R - 30x12, 35x10 | 40x8 + isohold: 25s
Fasted, but woke up hungry. My appetite was through the roof yesterday: I had 1.25 lbs of taco meat with shredded cheddar for dinner, but was still hungry, so I ate some meat out of the chili Mrs. SvenG had made. Yep, still hungry, so I grazed on various raw nuts throughout the rest of the evening, and even allowed myself 3 large bowls of plain Cheerios (with milk) to complement my protein shake before bed as one of those “carb refeeds.” Hopefully I built some muscle overnight, haha.
Decent time on that run this morning, particularly in the cold air (which had my lungs screaming).
Planning on Pwn’s Countdown + nwodtnuoC and remaining daily work later today.
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5/3/1 & Widowmakers - c6w3d4
Wednesday - 08 December 2021
Workout: Extra conditioning, 1245-1325 (40 minutes)
4 rounds of:
a) 20 1-pump burpees
b) 16 KB swings - 24 kg
c) 25 BFPs - red
d) 20-second rest
Pwn’s Countdown + nwodtnuoC
Time: 13:38
Holy Dying-Lungs, Batman! That was crazy… And yet, I beat last week’s time by a few seconds. Given the amount of time I spent on all fours trying to keep breakfast down, that’s not bad, actually.
The thrusters were absolutely killer today, because, well… Monday and Tuesday, of course.
7 Likes
5/3/1 & Widowmakers - c6w3d5
Thursday - 09 December 2021
Workout: Deadlift, 0745-0905 (80 minutes)
Warm-up
Throws + jumps
Begin: 0810; End: 0900; Duration: 50 minutes
Deadlift - 145x5, 175x5, 205x5 | 240x5, 270x3, 300x6 (rep PR) | 240x20
Chin-up - BW - 15, 15, 14 + 2
Ab wheel - ramp (12) - 25, 25, 10
Dip - 60 - 15, 15, 15
Incline scap/trap - 2x50 lbs - 30
Push-up - 30
Good morning - 95 - 15
Assistance totals:
Push - 75 reps
Pull - 76 reps
Single-leg/core - 75 reps
And now the deadlifts are done:
The 1+ set was okay, but the WM felt sloppy and a few reps felt lop-sided. Maybe they look a bit better in the video playback than they felt?
Failed to get rep 15 in the last set of chins, so I dropped, rested for 10 seconds and put up another two because I was annoyed again. Just kinda ran out of fire around rep 12 or 13. Rest of it went pretty well, but I was definitely beat by the end.
Sled and daily work later today.
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5/3/1 & Widowmakers - c6w3d5
Thursday - 09 December 2021
Workout: Hard conditioning, 1545-1625 (40 minutes)
BFP - red - 4x25
10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 10 1-pump burpees
c) 10 24-kg KB swings
Time: 25:03
Man, the cold weather really zaps my energy. Sad thing is, it’s not even that cold out today…
But I put one foot in front of the other, over and over and over again. And now the work is done.
Last Widowmaker of the cycle tomorrow—and last one for awhile, if I have anything to say about it. I missed 195x20 on the bench by a rep during practice, but I’m gonna crush it tomorrow.
There, I said it. Now I have no choice: I have to hit it.
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20 rep deads suck. It’s been a long time since I have done those but I used to do 225 x 20 from time to time. It was damn tough.
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damn it… you reminded me that I still have to do conditioning today
Truth.
FIFY
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I get the sentiment… but I REALLY REALLY don’t want to do it…
Always here to help, haha.
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I read this but it can’t be that cold because you forgot to get dressed. 
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Dude…
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Looking pretty beefy though, I got a semi-chub.
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I have that effect on all the ladies.
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