Its me and it's her (the wife)

[Alex Burden]

Wednesday morning and our last workout at the gym for 6 weeks. Our summer vacation starts on Monday. We will train a little different the coming 6 weeks, more body weight and running.

Both of us were a little tired this morning even though we went to bed earlier. We slept well too which also helps.

Plan - this will hurt


Warm up
5min on the rower to get the blood flowing
PVC pipe work, general light stretch

Warm up/set up for what was to come. Ensure we have tested the weight.



Part I - E3MOM x 4rnds

10/15 cal on the Ski Erg
2 squat clean & jerks @ 80% of our 1RM (33kgs/72lbs for the wife and 76kgs/167lbs for myself)

This did not sound like a lot but it was harder than when i wrote it down. We both completed the ski in around 55 seconds and took the time to complete the lifts. We had around 30sec rest before the next round. We had a good sweat on after this and then we had to prepare for the pain.



rest 5 min (clean up our crap during this time)



Part II
12.1 - 7min AMRAP - Burpees to 6" target

Wife - 58 reps
Myself - 72 reps

The had a goal in her head of 50reps and i wanted 10 or more/min. The wife got ahead of her goal after 3min and kept ahead and stable until the end. I was ahead all the way through but lost 10 seconds midway. Previously i did 77 reps so to get 72 after the load just before them made me feel good but boy did they hurt


Cool down
stretch for 20min


And that was the end of a good week even though it was only 2 days.

[Alex Burden]

Only R&R the past 10 days. Played 2 rounds of golf.

Both the wife and I have Been working on our summer house and climbing up and down the ladder a few hundred times as we replace the fasad. Putting in 12 hr days to get things done. We are a great building team

Hope to hit some workouts in a couple of days

[Alex Burden]

Wife did a 4km run and I played a round of golf (walked at least 7km) early this morning.

Tomorrow we will do something together.

[Alex Burden]

It has been a week since last.... the past week i have played golf twice, the wife has completed 2x4km runs. On top of that we have finished the last work on our summer house. It is finally completed after 3½ years


So today we did our summer house workout... first workout in 2 weeks.


Warm up - getting out of bed.... then took the time to set things up and just a light stretch.


Summer house workout

5 rounds for time of:

1.3km bike (gravel track)
20/10 push ups
20 sit ups
20/10 S2O with resistance bands
40/80 Du/Su

Total time = 53:48

This was very different today as the 1.3km where 650m are down hill and then you have to cycle the same way back uphill which got a good burn going in the quads. That part took 5min the first round and slightly quicker the other rounds. We used the old bikes we had, mine has 1 gear and a foot break and the wife has a 12 gear bike but only used gears 7,8 and 9.

To make things even between myself and the wife she did 10 push ups and 10 S20. I tied the resistance bands to the to the handrail so the resistance would always be the same. I used the heavy ones and the wife used medium.

So we both did this at the same time and had to wait for each other before we could set off on the bike. In total we would get about 40 seconds rest while we waited for each other to complete the DU/Su.

The first round was the baseline and more or less the warm up, this took just under 12min. So we calculated 1hr max for the 5 rounds but we gradually got faster and faster. We were both pleased with the workout and it was a lot of fun. The first part of the bike track was great because we cooled off in the breeze so we never really over heated.


Cool Down

light stretch and then breakfast

[Alex Burden]

Tuesday and we went to the gym late today....still on vacation so we hit the gym on our way to our summer house.

No big plans for today just - back.

Warm up
75 cals on the rower

Light stretch


Back

8x6 reps ring rows
8x8 bent over barbell rows
6x8 back extensions
6x8 cable row
5x10 face pulls

Total focus on form, full extension and contraction. Back was totally blown out after that.


Cool down
Foam rolling and stretch for 15 mi

[Alex Burden]

Wednesday morning and up early again. We had to take all our rubbish from our summer house to the recycling center. Just to pack it all on the trailer took 45min. Around 600kg of wood and some other stuff. It all needed to be taken care of properly. It took another 25min at the recycling center to unload it all, so i took this more or less as the warm up

So once we were done with this i decided to do a gravel run. Same 650m downhill and 650m back up. The wife decided to rest today.


Summer house run

3 rounds for time of 1.3km run with 1min rest between rounds.
try and run the rounds as even as possible.

Round 1 - 6.58
Round 2 - 7.00
Round 3 - 6.55

i was really surprised in how even the rounds were, it was tough on the way back up that damn hill... moving 220lbs is a lot to move.

cool down
light stretch and sweat a lot

[Alex Burden]

Wife ran 3.6km this morning and took 24min.

I played a round of golf and walked 7km.... hit a round of 82 which was not bad at all today.

[Alex Burden]

Currently way to hot to work out. It’s been 33 celcius/ 91 Fahrenheit In the shade the past few days. It’s 22.30 now and it’s still 25 celcius 77 Fahrenheit outside.

It has never been this hot for so long in Stockholm in the 26 years I have been here.... this is some crazy heat.

The wife went into work this week and will be back on vacation Friday but I have Another 2 and a half weeks off

Played a round of golf really early yesterday morning before it got to hot.... hit another 82.... had 2 bad holes.

[Alex Burden]

Still no WODs to talk about and i am getting agitated.

I have played 2 rounds of golf the past 4 days ( hit a round of 82 and then a round of 81) and the wife went for a 4.5km run.

At last we have rain, its been raining for 12hours so i am hoping things will cool down a little and we can start to do some simple stuff.

[Alex Burden]

We went for a power walk late this evening in the woods and on the gravel track ... 6.5km. took just over an hour.