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Old 05-03-2018, 12:24 AM   #701
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and both of us are feeling quite good. We both slept well for the first time in a week and it makes so much of a difference.

Plan for today was to introduce the wife to something new today . We should have done this last week but as i was sick this never happened.


Warm up
*Jog up and down the gym for around 5min just to get things going.
*Couple of minutes each in the rower

PVC pipe, general stretch and extensive leg warm up while we set up for what was to come. All in all 25min i would say.


Partner Workout
Together complete:

4km row for time, drag set to 75 and no straps allowed

@ the same time we must also complete: (rotate after each round of rope and squats)


5 rope climbs[/b] (15ft), rope holds
10 med ball sumo squats 10/20kgs (22/44lbs)

4 rope climbs (15ft), rope holds
10 med ball sumo squats 10/20kgs

3 rope climbs (15ft), rope holds
10 med ball sumo squats 10/20kgs

2 rope climbs (15ft), rope holds
10 med ball sumo squats 10/20kgs

1 rope climb (15ft), rope hold
10 med ball sumo squats 10/20kgs

5 x 10 reps each of Dumbell squats 10/22kgs (22/49lb dumbells)


Time to complete row - 21:53
Total time to complete everything - 24:07


This was a good workout and the wife really liked it. So for the first time i introduced the rope hold as a first stage of the rope climb. We have already done the basics so this was a good progression. So the rope hold meant the wife would jump up and grab the rope (couple of feet high jump). Lock the rope in her feet and then just stand up strait without her loosing her grip or the rope sliding between her feet. She only had 1 miss in the second round, apart from that she actually felt when the reps were better or worse. She was so happy afterwards.
I missed a rope climb in the second round when the rope slipped between my feet, apart from that this is quite easy for me.

We both tried to keep the pacing to a good level and we both had a really good sweat on after we were done.


Cool Down

Clean up our mess and then a good stretch and chat for 20min


Great day today
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Old 05-04-2018, 01:55 AM   #702
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning looking forward to today.


Warm up
5min on the rower to get going.
The wife actually fell off the rower this morning , she ws not using the straps and for some reason lost her grip and flew off the back. Being a concerned husband i did the best thing possible.... LAUGH . She actually laught too.

PVC pipe work and warm up with what was to come. In total 30min and we were ready to go.


Push and pull

6 rounds of:
8 DB bench press 10/22kg (22/49lb dumbells)
8 KB Deadlifts 16/28kgs (35/62lb KBs)

No rush and we had to do the reps at the same time. Thius was good as we could concentrate on the movements.


5 rounds of:
30/60 Du/Su
5 Down Ups

Same as above, complete the reps together on the down ups. There was a few seconds difference on the du/su's.


100 box jumps/step ups 24"

We used the same box and did as many reps as we liked until we reach 100 in total.


There was a good flow between the movements today and got a good sweat on even if the weight and rep count was low. Quality over quantity today.


Cool Down
clean up the mess and stretch for 20min

and that was that for this week
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Old 05-14-2018, 01:09 AM   #703
Alex Burden
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Re: Its me and it's her (the wife)

Finally back in training. We decided to take a vacation last week and take some quality time together instead . So even after eating loads of candy, drinking beer i still managed to loose 1kg and the wife 0.5kgs.

Our quality time was spent working on our summer house, painting, changing the fasad and some other ground work so we were burning calories all of the time 8-10 hours a day.

This is our first day in the gym for 9 days so we took a low intensity but long time domain partner workout today.


Warm up
Boy it was hot in the gym this morning and before we even started the warm up we were both sweating . We started to put all of the parts together for the workout and make our own space.

jog 20x20 meters as part of a running warm up
PVC pipe work
A general lite stretch together with warming up with the movements that were to come.
All in all 25min i would say.


Partner Workout
1 clock

40min row for total calories (set to 80 drag, no foot straps)

@ the same time we must both complete:

10 rounds of

6 Deadlifts 80kgs/176lbs & 45kgs/99lbs
6 Step ups/down 24" box
6 Ring rows
6 Tuck planks

Results:
Total calories = 410 (7685m)
10 rounds each completed = 35.10


It was a slow start and took time to get going. I really did not think after the first 3 rounds that we would finish them within 40min but the more we got warmed up the faster we got, so we were both please with 35.10 for that.

At the 20min mark on the rower we were at 197cals and the goal in my head was to reach 400 which we did by 10cals. We lost a few seconds on every rotation on the rower and this adds up over time, so i think we could have reached 430-450 cals.

Both of us had a really good sweat on after 40min.


Cool down
We really tried to cool down but it was hard... stretch for 20min.

A good start to the week.
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Old 05-15-2018, 12:37 AM   #704
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and feeling a little tired. We both slept really well but it is so humid and hot at the moment. We have not seen this type of weather in 25 years. No aches or pains from yesterday either which is good.

Plan for today - feel the pain!


Warm up
Hot in the gym this morning and they did not open the door until about 1hr later... bloody boiling

50 cal on the rower nice and easy
PVC pipe work
Extensive leg and general warm up and very light stretch in prep for what was to come.
Total 30min


The Plan
Take it as far as you like - until failure.

EMOM +5 reps - Wall balls 6/9kg
Wife - 69
Myself - 98


rest 5 min


EMOM +4 reps - ground to overhead 20/40kg barbell
Wife - 34
Myself - 31


rest 4min


EMOM +3 reps - Strict shoulder press from behind neck 15/30kg barbell
Wife - 40
Myself - 44


rest 3min


EMOM +2 reps - Down ups
Wife - 39
Myself - 55


How it went - everything was harder today with the heat.
Wallballs - Wife - all she said was that these were tough today and burned out early.
myself - started to feel it on the round of 20 a little, 25 was tough and took a small break, on the round of 30 i just had to take a couple of small pauses which blew my chance of completing them... 30 is more or less the maximum within a minute.

Ground to overhead - at least 1 rep of both power snatch and C&J must be performed every minute.
Wife - she enjoyed this one and is quick on her TnGo clean and jerks.
Myself - i tried to do more power snatches as this is a weakness for me with the high reps. this was a tough one for me. Room for improvement.

Strict shoulder press from behind neck - Wife felt good up to the 12's and then the burn kicked in. She then got a 10/15 and she was pleased with that.
Myself - my shoulders were on fire after half of the round of 15, i could of pushed myself to finish the round but only made 14/15. Maybe i should have pushed for that last rep as i think i might have made it.

Down ups - wife - these are always hard on her and with everything being fired up its a grind. I think she did a great job.
Myself - these are tough on a big guy but i tried to keep composed. I was one short of compleing the 14 and i thimnk i could have pushed myself the final couple of reps to speed things up but i didn't...

So on a whole we were both pleased. one thing to take from this... fight for the last rep and get into the next round as i know i can do it.


Cool down
clean up our crap, sweat and stretch for 20min.
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Old 05-16-2018, 03:12 AM   #705
Alex Burden
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Re: Its me and it's her (the wife)

Keeping to the plan - only 4 days a week until the end of the summer.

Rest day

Played a round of golf instead this morning and wife went into work early.
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Old 05-17-2018, 12:42 AM   #706
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and both the wife's and my legs are still sore from Tuesday (plus from my golf yesterday).

Plan for today - grippy and lungs

Warm up
1k on the rower
PVC pipe work
Light stretch and mobility work
start to prepare for what was to come

All in all 35min today


Plan

10 rounds each
get the work done

2 Rope climbs/holds 15ft
10 KB swings 12/20kgs (26/44lbs)
25/50 Du/Su

Rope holds went really well for the wife today, only a couple of slips with her feet but she did not loose her grip and could re-lock them. I had 2 weird climbs where i put my left hand first which was not how i normally move up the rope, apart from those i flew up the rope.

All but 1 round each of the rope were unbroken.

We were both quite surprised how our grip was afterwards. We both had a little pump in the forearms but nothing special.


Lungs

10 rounds each of:
10/7 cal Row
10/7 cal Ski

We tried to keep all of the times as even as possible over the 10 rounds.

Average times:
Wife: Row = 40 sec, Ski = 46 sec
Myself: Row = 36 sec, Ski = 37 sec

Both had a good sweat on after this.


Cool down
sweat, talk and stretch for 20min
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Old 05-18-2018, 01:13 AM   #707
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and feeling quite good. We both went to sleep earlier last night and we both slept well... needed that extra 45-60min.

So last night i told the wife she can come up with a plan for today, so she did . Its a lot harder than she thinks to program a good WOD. We made a couple of very small changes to it only to give it better flow.

Warm up

1k on the rower
then a general warm up and light stretch while at the same time we set up for the WOD and warmed up with the movments.
All in all 35min.


The Wife's WOD

21-15-9-15-21
T2B/K2C
Med ball squats 10/20kgs
Farmers Walk in meters 2xKB in OH position 8/16kgs
DB bench press 10/20kgs

So before we even started this one we knew it was going to be tough. T2B are always tough for me and this showed as the wife flew through her K2C.

This was not for time but the wife completed this in 20min and i did in 26min.

I am happy the wife did really well on this as she got ahead on the round of 15 and from there i only saw her back. My goal was to make sure she was not done 1 complete round ahead of me.


Cool down
clean our crap up, sweat, chat and stretch for 20min or so..

And that was that for this week...
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Old 05-21-2018, 12:20 AM   #708
Alex Burden
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Re: Its me and it's her (the wife)

No working out today

My boys car broke down so he had to use mine... looks like i am without a car until it gets fixed on thursday
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Old 05-21-2018, 09:33 AM   #709
Vic McQuaide
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Re: Its me and it's her (the wife)

Its good to take off a day and be of service to your son! #dadgoals
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Old 05-21-2018, 10:15 AM   #710
Alex Burden
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Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
Its good to take off a day and be of service to your son! #dadgoals
He is also pleased that dad is going to pay the bill as well

#godads #dadisgreat
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