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Old 03-15-2019, 03:55 AM   #931
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and no Open Workout... i know i can actually do it but i am only going to try it once the open is over. Both of us were feeling good this morning and we are pleased it's Friday, it will be nice to take the weekend off.

Plan - different stuff



Warm up
1km row
band work
light squatslight mobility and warm up with first part of the day



Stuff

50 dumbbell box step-ups - for time 50/35lbs 24/20"
Wife - 3.30
Myself - 2.56

I thought this would be nice to test as part of 19.3. Just pace it and keep moving. Felt ok for me, little harder for the wife.


DB Bench Row - 6x8 reps. (laying faced on the bench)
Wife - 2 sets @ 10, 12 and 14kgs/31lbs
Myself - 2 sets @ 20, 22, 24kgs/53lbs

These were good, nice pump in the back.


AB Vacuums on dip bar - 6x8 reps
Feel those deep AB muscles on the squeeze

Back extentions - 6x8 reps
nice and controlled, go for feel, no rush


Cool down
20min stretch
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Old 03-18-2019, 02:00 AM   #932
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and we are both a little tired but feeling great. I was so tempoted to try 19.4 this morning but i am keeping to my game and not doing it. I will try this in a couple of days or weeks.

Plan - had no plan until we got to the gym. i was thinking that we could both try 19.1 but i changed that in my head during the warm up.



Warm up
1.5km row
some pipe work

warm up and test all of the movments to come plus test the weights

All in all 40 min or so in total.
We have come to the conclusion that we need more of a warm up for all workouts depending on what we are doing. I would say always around 30min on average.



Change of plan
E2MOM for 20min

Min 0-2 = 200/300m row
Min 2-4 = 5 power snatch 20/40kgs (44/88lbs)
Min 4-6 = 200/300m row
Min 6-8 = 5 Clean and jerk 30/60kgs (66/132lbs)

Min 8-10 = 200/300m row
Min 10-12 = 5 deadlifts 60/90kgs (132/198lbs)
Min 12-14 = 200/300m row
Min 14-16 = 5 PS & 5 C&J

Min 12-14 = 200/300m row
Min 14-16 = 5 PS & 5 C&J & 5 DL

This was a nice EMOM as the intensity increased towards the end. The row was not a problem and the wife was done with her 200m in around 55 seconds, i took 1.05 for my 300m. This left enough rest and time to prep the barbell before each round. PS were all TnGo for both of us, C&J singles, DL TnGo, most stress was the final round as we had to adjust the weight twice.
This time the wife finished the last round, last time she fumbeld with the collars and missed the final 2 DL, but not this time round, she had a plan.



Cool down
clean up
stretch for 20min

I also checked my hip and i can really feel it when i try to stretch it so i need to take it easy for a while and gradually work on it.


nice start to the week.
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Old 03-19-2019, 01:21 AM   #933
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and wife was really tired, really tired and it took her a good 15min or so to wake up . I was feeling great this morning, i slept well and my body was feeling really good, no soreness or anything.

Plan - This is going to worse



Warm up
60 cal on the rower and 20 cals on the ski-erg
Pipe and band mobility

Get the rest of the body ready for part 1

All in 30min i would say



Part 1
5,4,3,2,1 - just get it done

Medball - ground to over shoulder 40/23kgs (88/50lbs)
Rope climbs - 15ft/rope holds

This was a nice start, medball flew up today and rope was so easy, wife had a couple of problems with the longer rope so she changed to the shorter one which made it easier to locked the rope between her feet.


Part 2
5 Rounds - just get it done
AAB 10/15 cals
KB Swings (American) 16/24kgs (35/53lbs)

This got the heart rate up, we both completed the AAB in around 55 seconds, KB were easy and they flew up but the heart rate was kept high thoughout.


Part 3
10, 8, 6, 4, 2 reps - Just get it done
Burpee o bar facing
T2Rings or high knees in rings

Damn burpees, we both hate them, this was the worst part of today, just keep moving. T2R are no big issue and i was so pleased i did not feel my hip at all. Wife mixed it up with both T2R and high knees.



Cool down
stretch, foam roll for 20min

We both enjoyed today.
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Old 03-20-2019, 01:41 AM   #934
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and both of us are sore from yesterday. Looking forward to today.

Plan - something new and some old stuff.



Warm up
1km on the ski-erg, nice and light
Pipe work

warm up legs and get prepared for first part.



Something new
10 rounds
Medball walk 20m on shoulder 40/23kgs (88/50lbs)
5 squats with medball on shoulder

So this one looked easy on paper but the medball had to be on your shoulder like an atlas stone. The walk was easy but the squats were hard/difficult. We had to make sure we were stable so as not to drop the medball. We both have a good and bad side. We changed shoulder after 2 lengths. A lot of core stability on this.


Something old
5 x 10 reps - Weighted sit-ups with medball wife 4kgs, myself 6kgs
1 x 30 reps - as above wife 6kgs, myself 9kgs

These felt good and the abs were feeling it afterwards.

Something old
7 x 5, 6, or 7reps - AB Vacuums on the dips bars.

These were all weighted with a DB between our feet. Wife used 2-5kgs and i used 5-7kg DBs. This took the last out of the abs.


Something old
Su's - wife - 40, 60, 60, 110 and then 1min amrap = 151reps
Du's - myself - 20, 20, 30, 50 and then 1min amrap = 88 reps

We both tripped at least once on the 1min amrap, apart from that these were no problem for either of us. Got the heart rate going for me, wife just blows through them.



Cool down
stretch/mobility for 20min
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Old 03-21-2019, 12:48 AM   #935
Alex Burden
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Re: Its me and it's her (the wife)

Rest day today...

perfect timing as we are both sore a litlle here and there.
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Old 03-22-2019, 04:00 AM   #936
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and feeling ok, both a little tired, apart from that all is good.

Plan - this may hurt


Warm up
Rowing
pipe and band work
AAB nice and easy

get legs and back going and set up for what was to come.

35min i would say in all



For time

Wife total = 4.5km
Row 750m
AAB 150m
Row 600m
AAB 350m

Row 450m
AAB 450m
Row 300m
AAB 600m

Row 150m
AAB 750m

Time = 16.41


Myself total 6km
Row 1000m
AAB 200m
Row 800m
AAB 400m
Row 600m
AAB 600m
Row 400m
AAB 800m
Row 200m
AAB 1000m

Time = 18.45

The wife got ahead of me on the first row, she finished her 750m and i was at 910m and from there it was trying to catch up, but that never happened.
The legs were pumped towards the end on the AAB. We knew this would suck but it was worth it.

a few minutes on the AAB afterwards just to flush the system.


Just to finish things off..
6x8 reps strict back extentions


Cool down
sweat and strect for 20min i would say.



Update on knee
Then was off to meet the surgeon about my knee (meniscus). We went throught the MRI bit for bit and we could clearly see the impacted areas. There is only one way out and that it to operate... booked in 29th April.

The good thing is that he says looking at the MRI it should only be a few days before i can start working out again. Nothing big to fix, just fine adjustment. This sounded great for me
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Old Yesterday, 01:34 AM   #937
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning, both feeling quite good, wife is having an issue with her hip again so i helped her with that over the weekend. I am hoping this will get better again soon. As for myself i am all good, did a lot of jobs aroud the house over the weekend and my triceps and forearms are tired.

Plan - partner Ski, ski and more ski



Warm up
pipe work
band work
AAB
Ski
jog a little

Get the heart rate pumping on the AAB a couple of times.

30min i would say



Partner
12 min - Ski Erg

@ same time together complete 50 devil presses 10/20kgs (22/44lb) DB's

Distance = 2258m
Calories = 119

So from the start we decided to go rotate after 2min on the ski and complete rounds of 10, 8 and 7 on the devil presses. This gave us around 1min rest/4min. DP's we all unboken, no rest between reps.
I would say we pushed 80% on the ski so as not to blow out. After a couple of rounds we found our pace.


Rest 5min


Partner
12 min - Ski Erg

@ same time together complete 40 Thursters 20/43kgs (22/95lb)

Distance = 2353m
Calories = 127

Rotate again after 2min on the ski and complete rounds of 7, 7 and 6.
Thrusters are horrible but the goal was just to get the movement back as we have not done these for a while.


Rest 5min


Partner
12 min - Ski Erg

@ same time together complete 12 rounds 20m KB walk and 5 deadlifts 20/32kgs (44/70lb KB's)

Distance = 2390m
Calories = 130

2min on the ski while the other completed 2 rounds of KB walk and deadlifts unbroken (not allowed to drop KBs). The pacing on the ski was more or less the same as from the first WOD but now we had a good flow and kept the same stroke and cal/min rate the whole time.



Cool Down
a good stretch and chat for 20min


The wife really enjoyed this today
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Old Today, 02:03 AM   #938
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning, we can tell summer is on the way as it is staring to get light outside at 05.00. Summer time on Sunday which is a real pain, i hope they get rid of it as it plays no role in anything apart from higher risk for a heart attack (24%).

Both slept well but tired today.

Plan - 20/20



Warm up
1km row
band and pipe work

some stretching together with warm up of legs. We were not allowed to go heavy during the warm up to defeat the object of part I.

all in all 30min


20/20
20 min to find - 1 RM squat

Wife - 30, 35, 40, 45, 50, 55, 58, 60kgs/132lbs (95% of 1RM)
Myself - 60, 70, 80, 90, 100, 110, 120, 125, 130kgs/286lbs (93% of 1RM)

No rush today, plenty of time. Wife did really well and did not feel her hip at all. Good solid lifts and nice and upright in all but 1 lift. I felt good and did not want to push it to far, 130kgs felt good and i was smooth on the way way up.



Rest = the time it took to set up the bench press and rack and 2 warm up sets with the bar.



20 min to find - 2 RM Bench Press

Wife - 25, 30, 35. 40, 43kgs/95lbs new 2rep PR , (96% of her 1RM) 45kgs F
Myself - 50, 60, 70, 80, 85, 92, 100kgs/220lbs (95% of my 1RM)

Wife did really well on this today and 43kgs was solid. She did a few push ups between and i think this tired her out for 45kgs which she failed. On a whole she was pleased, plus she couldn't remember her 1RM. This is the first time i have gone heavy since December and that was for singles up to 226lbs, so i am pleased with today. Good solid lifts, super strict form and no lifting of the backside of the bench, no arching of the back either.


Just to finish things off
5 rounds each of:

10 Vacuum crunches on stability ball
10 sit ups on floor.

Let me explain the Vaccums.. pull you stomach in, so that it is nice and flat or even a little concave. This is how you hold your ABs for the crunches. No bouncing on it, nice and strict and squeeze at the top.



Cool down
Good stretch and some glute activation for 20min
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Last edited by Alex Burden : Today at 02:16 AM.
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