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Old 03-20-2018, 08:52 AM   #671
Vic McQuaide
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Re: Its me and it's her (the wife)

Alex great job on the 18.4! Proud of you. Working on those HSPU over the winter helped so much. Even the higher standards for most. Keep it up!
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Old 03-20-2018, 10:25 AM   #672
Alex Burden
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Re: Its me and it's her (the wife)

Cheers Vic, next up is learning the kipping HSPU and I bet they have strict HSPU next year
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Old 03-21-2018, 02:47 AM   #673
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and a little tired. Wife was tired but in a good mood and ready for whatever today would bring. The reason for that was i had no idea what so ever what we were going to do...

Warm up
75 cal on the rower nice and easy
always PVC pipe work

shoulder warm up and rear delt warm up


Whatever
Rear delts 10 x 12 reps pure isolation 1 arm flyes, this was non stop, once you completed the set for one side you continued strait onto the other side. No rush and go by feel to make the most of the accessory movement.


E2MOM for 6 rounds
7/12 cal row - rower set to 0 on the damper
4/5 air squats
4/5 push ups
4/5 burpees

around 30 seconds rest on each round, a good all rounder just to get the body going.



Shoulder accessory work using KBs 12/20/24kgs 6x1min holds

6x4 + 2x8 Shoulder press from behind neck 5/20kg barbell 4 seconds up/4 seconds down - close grip, elblows pointing down, full press but barbell is to be lowered as far as possible behind the neck/traps for maximum range of motion.


Cool down
20min stretch
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Old 03-22-2018, 01:44 AM   #674
Alex Burden
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Re: Its me and it's her (the wife)

Thursday and it's low intensity day got to bed quite late last night, 1˝hrs later than normal as my youngest came home and told me he had a problem with his exhaust on his car. He needs his car for work so i took a look and found it was hanging off at the back so i had to put my working clothes on and fix it in the garage. Tired this morning .

Warm up
2min light stretch on the legs

1km power walk on the treadmill this took 9min for me and 10 for the wife.


Treadmill
30 min run set your own speed but every 3 minute one of us gets to decide the incline angle. (went between 0-5 degrees)

Wife - 4300m (332 cals)
Myself - 5050m (591 cals)


2km row - nice and easy
Wife - 9.57
Myself - 9.05


Cool down
25min stretch


bring on 18.5
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Old 03-23-2018, 01:19 AM   #675
Alex Burden
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Cool Re: Its me and it's her (the wife)

Friday and it's here.... check the workout and hope for the best. I actually wanted this one as i think it will suit me better. Wife will do her own thing today until she judges me.

Warm up
1km on the rower
PVC pipe

then we split up.. i did my own thing, squats, shoulder presses, C2B for about 40min to really get going. I do think i should have brought my heart rate up allot more during the warm up so once i get into the WOD it won't come as much of a shock.


Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.

Result: 80 reps


On Monday i have a plan which will be similar to today's. Looking at my rep count per minute i was quite even all the way through. I wanted at least 70 reps so 80 was a great start. I am going to beat this on Monday for sure because i am going to get to the round of 15 C2B again i just need to really go for it at the end.

This week is going to split the field again and that will be due to the thrusters, the thrusters will be hard because you either have them or not and they will gas people, plus there are no bro reps as in the HSPU last week



The Wife:
She did her accessory and stabilization work for her ankles, knees and hips. No idea how much she did but she had a sweat on once she was done.



Cool Down
breath, sweat and then a stretch for 20min

that was that... back on Monday for the repeat..
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Old 03-26-2018, 12:13 AM   #676
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and it is repeat 18.5. Both of us were feeling a little tired today as the clocks changed for summer time which meant that the body has not had time to adjust to the 1hr we lost.

Warm up
Both hit the rower for 1km

then we split up... i hit squats, front squats, shoulder press, bench press to get the body going. I also did some 1min rowing to increase my heart rate



Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.

Previous Result: 80 reps

New result: 82reps

I set a goal of 85 reps but just missed it, i had 1 no rep on the C2B right at the end as i just missed the bar. That is all i could do this year, so now i have to just wait and see if i reach my goal or not.


What i can take with me from this year that i will work on to next year:
Burpees O bar - Work on these to build up speed and conditioning. I lost a lot during week 2. Not easy when you weigh 218lbs (17% body fat at the moment). I will gain a lot for next year on these.

Kipping HSPU - i can only do strict HSPU at the moment and i was able to complete 17 this year. I know that if i could kip i would have got a much better score plus i know i have the strength. My focus has been on quality of the movement the past year (with some tips from my man Vic ) which means this will only get better next year.

Butterfly C2B/pull ups - i can kip these but i will make up so much more time if i could butteryfly them. I have the shoulder strength for them so i do not take any risk for injury.



Wife:
i saw she was working on her back with ring rows, bent over barbell rows, strict pull ups, maybe she did something else but i am not sure. She did this until i was ready to go.

After that she worked on power snatches with 24kgs. She was a bit rough around the edges so i had to remind her of a few things every few reps. Not a lot of information, just small adjustments. Towards the end she could feel the difference and even said the bar felt really light.



Cool down
Stretch for 20min
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Old 03-26-2018, 10:25 PM   #677
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday - taking the day off

We may even take the rest of the week off who knows at the moment.
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Old 03-27-2018, 10:28 PM   #678
Alex Burden
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Re: Its me and it's her (the wife)

Taking the rest of the week off and next Monday as it is easter here. Time to rest and let the body recover and repair.

Back Tuesday
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Old 04-03-2018, 01:59 AM   #679
Alex Burden
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Re: Its me and it's her (the wife)

So the final results for the open are in and this is where i ended up.

Top 17% in the World and top 22% Europe North masters 45-49.

Based on the passed 4 years i have improved and i know next year will take me closer to the top 10% based on what i need to work on.
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Old 04-03-2018, 03:12 AM   #680
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and it feels as if we have been away for ages. Been a weird week as we have both slept quite badly the past week when we have not been working out. We both ate way to much candy over Easter and did not put on any weight what so ever.

Warm up
1.5km row nice and easy 2min/2.20 pace per 500m

PVC pipe and a general light stretch.



Little of this and little of that

5 rounds just get them done
10/7 cal ski erg
25/50 Du/Su's

Good start to the day as this woke the body and heart up.


2min rest


Just do it but keep it moving. Only rest is when you change weight
4 squat cleans 40/15kgs
4 Burpee o bar
4 Power cleans 50/20kgs
4 Burpee o bar
4 squat cleans 60/35kgs
4 Burpee o bar
4 Power cleans 70/30kgs
4 Burpee o bar
4 Power cleans 70/30kgs
4 Burpee o bar
4 squat cleans 60/35kgs
4 Burpee o bar
4 Power cleans 50/20kgs
4 Burpee o bar
4 squat cleans 40/15kgs
4 Burpee o bar

Nice little burner, we both enjoyed that one.


5min rest

Back extentions 8 x 8 reps



Cool down
A general stretch for around 20min
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