5/3/1 & Widowmakers - c6w1d4
Wednesday - 24 November 2021
Workout: Extra conditioning, 1415-1445 (30 minutes)
4 rounds of:
a) 23 1-pump burpees
b) 21 KB swings - 24 kg
c) 25 BFPs - red
d) 20-second rest
Pwn’s Countdown
Time: 5:09
Once again, one of Pwn’s bad ideas delivers. I used 65 lbs for the thursters/cleans, a 35-lb DB for the snatches, and a 24-kg KB for the swings. The KB might have been too heavy for single-arm swings, but maybe I’m supposed to feel a bit lopsided (relative to a double-arm swing)? Oh, and I used the burpees + swings necessary to hit my daily totals with the BFPs as buy-in.
I like the burpees and swings as daily conditioning work, but the !/$ of something like Countdown is so much higher than my silly little circuit, so it might make sense to forego that and instead do multiple Countdown rounds. Something to consider for next week or next cycle or something…
Deadlifts tomorrow morning, then hard conditioning, and then… Thanksgiving dinner! We actually do chickens rather than turkey, and I’ve got a whole one to myself. I’m stoked.