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Old 12-28-2018, 08:51 AM   #861
Vic McQuaide
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Re: Its me and it's her (the wife)

You needed the wife to workout with you!!!!
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Old 12-28-2018, 10:17 AM   #862
Alex Burden
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Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
You needed the wife to workout with you!!!!
you could say that Vic....
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Old 12-30-2018, 07:25 AM   #863
Alex Burden
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Re: Its me and it's her (the wife)

Out at our summer house for new year so we need to do things differently.

1hr 20min hike in the woods really nice outside when there is snow. We need to buy some winter hiking shoes as it gets slippery at times and we donít want to land on our asses. Wife said this was 6-7km.

Got back and did some glute and lower back activation with resistance bands for 8-10 sets.

Then some shoulder mobility and rotation movements just to get the blood going.

I hit the shower and the wife stretched for 20min.

Enjoyed this today
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Old 12-31-2018, 06:00 AM   #864
Alex Burden
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Re: Its me and it's her (the wife)

Almost the same as yesterday but only a 60min hike

Mobility with resistance bands and some glute activation.

And that was that for 2018

Happy New Year
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Old 01-02-2019, 08:47 AM   #865
Alex Burden
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Re: Its me and it's her (the wife)

2019 - first workout for the year

Going to work out at the gym we did not like as today is conditioning so nothing can really go wrong plus it is only 2 min from our house. This will be our last time at this place.

Plan - start off with a bang


Warm up
5min on a bike to get the legs going
very light stretch



Plan
Row - for time
Wife - 150 cal
Myself - 200 cal

Wife - 12.51 (2694m)
Myself - 11.50 (3005m)

Not a bad start. We found 3 newer rowers hidden amongst all of the machines they have so that was good compared to last time.



Run - 20min for distance - treadmill
Wife - 3110m (257cal)
Myself - 3330m (375cal)

These were older treadmills and quite hard to run on, so slow when you needed to increase the speed or incline.



Ski erg EMOM 15min - 75%
So we both set the baseline by skiing for 1min to see how many calories we completed. From that we took 75% which should give us about 40seconds of work time.

Wife 7 cals
myself 10 cals

After 4min the wifes wrist support broke on the skie-rg so i said we could swap machines as i do need straps. So we lost 1 min and had to take this at the end and of course i forgot all about it, the wife told me this after what i thought was the 15th round... she commented... short memory!!!



Cool down
stretch and mobility for 25min

pleased With today
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Last edited by Alex Burden : 01-02-2019 at 08:57 AM.
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Old 01-03-2019, 01:22 AM   #866
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and we were both slow. Went to bed a little late last night bu did sleep well.

Wife had an idea that became our plan - back, rear delts and mobility


Warm up
1km on the rower

pipe work and some resistance band shoulder mobility.

20min in total



Plan
No focus on weight and going Heavy, today it was all about getting contact with the muscles.

6 Rounds - alternate between movements
40m Farmers walk, 2KB's in overhead position 10/16kgs (22/35lbs)
8 DB rows laying down on raised bench 7/14kgs (15/30lbs)

A good balance of both movements and stability. enjoyed this.


6 Rounds - alternate between movements
16 trap, rear belt retractions over Kb's
20 second Lats activation hanging from pull up bar


8 Rounds -
12 rear delt flyes, using resistance band tied to rack

We both had great muscle contact and pump after all this. It felt as if the whole upper backand shoulders had pulled back.



Cool down
stretch for 20min
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Old 01-04-2019, 01:32 AM   #867
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and i am feeling really good, my best nights sleep in 10 Days i would say and it makes all the difference. For some reason the wife woke up an hour early and got up. I found her on the couch asleep when i came down. She was ina good mood, just a little tired.


Plan - partner

Warm up
jog for 6-7min
pipe work

general stretch/mobility and warm up with the first 2 movements

spent 30min on this i would say



Partner

12 min AMRAP
30/60 Du/Su
3, 6 , 9, 12, 15 and so on Power Cleans 50/35kgs (110/77lbs)

Result - completed round of 21 + 47 reps. (halfed the wifes Su to give us a correct result)


Sharing the workload had 2 basic rules, 1: we had to alternate on the Du/Su, 2: sets of 3 on the power cleans.
We had a good flow on this and i was impressed With the wife going 35kgs. She has said herself that she needs to push it to the next level. Du/Su all unbroken.


Rest 5min


Viking Kelly 3 rounds X 2 :for time
20 Cal row
20 Box jumps 20/24"
20 Wall Balls 6/9kg

Result - 21:36

So the plan for this was that we had to complete a full round before we could alternate. My rounds were 30-40 seconds quicker than the wifes due to the fact that i row much faster. Box and Wb's all unbroken for both of us. We really enjoyed this one.



Cool Down
Clean up and stretch for 15min or so.

A great end to the week.
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Old 01-07-2019, 01:16 AM   #868
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning, did not sleep that well last night but surprisingly we both felt quite good when we reached the gym. Did nothing over the weekend, just let the body repair itself and tried to keep on our feet a lot more. We have both reduced our sugar intake after the holidays and this has started to show. Feeling better for it.

Plan - as far as you like and horrible.


Warm up
50 cals on the rower
band work for shoulder mobility
Pipe work
squats and warm up with what was to come

30min in total i would say.



Plan
25min Clock - OHS - 3, 3, 3, 3, 3 as far and as heavy as you like

Wife - 10, 12, 12, 17, 18, 19, 20, 21, 22kgs/48lbs
Myself - 40, 45, 50, 55, 60, 65, 70kgs/154lbs

Prior to starting we were not allowed to go heavy during the warm up as this would be defeating the goal. I went to 40kgs and the wife 12. The reason for this is to push ourselfs during a short period of time to see what we can do but keep good form. Wife has an issue with her shoulder so from the start she said she would take it easy and go with the feel and flow before moving on, smart lady . I felt great today and solid, worst round was 65kgs because i Think my feet were not in the right place which put my balance off, very pleased with 70kgs.


rest 10min (Clean up time)


Horrible - 12min AMRAP
3,3,6,6,9,9.....

Burpees
Box step overs with KBs 16/24kgs (35/53lbs) 20/24"

Wife - complete round of 15 + 3 = 93 reps
Myself - complete round of 15 + 4 = 94 reps

Oh that was horrible and it hurt, i don't know what was worse the burpee or the step over. This really got the lungs going which was the goal. I just tried to keep ahead of the wife and she was creeping closer and closer but i was not going to let her win today . Both pleased With the result.



Cool down
Clean up
stretch and chat for almost 20min
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Old 01-08-2019, 02:04 AM   #869
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and we are both a little sore which is to be expected. not 100% perfect sleep but not bad.

Plan - weight and horrible II


Warm up
50 cal row
band and pipe work
Get all of the back activated and legs

20min i would say



Plan - Weight
So the plan was to warm up and build up the weight to where you know you can complete 8 TnGo. In the end the weight should no more than your BW.

5x8 reps TnGo Deadlift - using same weight

Wife - 55kgs/121lbs
Myself - 100kgs/220lbs

As soon as you are ready between the sets (heart rate lowers to 80%) hit the next set. This did not take more than 8 minutes. All good solid lifts from both of us.



Horrible II - 15 min AMRAP
5,5,5,10,10,10,15,15,15 and so on.


S2O with barbell - 20/30kgs (44/66lbs)
Wall balls - 6/9kgs (14/20lbs)
Row - for calories (no straps)

Wife - completed round of 20 + 56 = 206 reps
Myself - completed round of 25 + 10 = 235 reps

The idea behind this wod was to find out how much we would push the limit on the S2O and WB's because this would blow the shoulders up. The choice of the low weight was make sure we could hit high reps and maybe raise the burn. The row was more or less treated as rest.

So we knew the wife was going to be slower on the row than myself and that would be the difference between us today. She went unbroken on everything until the 15 wallballs and she lost her tempo, this also happend on the round of 20. She broke the round of 20 S2O. She was a bit dissapointed today as she thought it would go better.

Myself - I Went unbroken up to the round of 25 where my plan was to break things up, 10,8,7 on the S2O leaving my shoulders in good shape for the wall balls. a 10 and a final 15 to finish it off. Rower had shut off and it took 15 seconds to get the damn thing going as the low/chnage battery message came up so i had to click extra to get it going. banged out 10 Quick S2O in the final 10-15 seconds.

On a whole when we chatted about it we were both pleased With the results.



Cool Down
sweat, Clean up

stretch and mobility for 20min.
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Old 01-09-2019, 02:13 AM   #870
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and we are both comparing where we are sore after the past 2 days , tough Days that put our bodies to the test.

plan - it is all about conditioning, getting those lungs working. We both knew at some point it is going to hurt (Horrible III) today because With the plan i put together i pre-determined when this was going to happen.


Warm up
Jog and runners warm up

get the body ready for the run but this is also good for the first part of today.

10min or so.



Plan
15min Row for distance - NO FOOT STRAPS!!!
So today we set the drag factor to 100 for the wife and 115 for myself.

Result:
Wife - 3080m (171 cal)
Myself - 3592m (228 cal)

With the low drag factor and no straps we really had to concentrate on techinque and efficiency. If you want to learn and be better at rowing do not use straps, you will learn a lot faster. Our stroke rate was never more than 25/min. We were both pleased with the results.


Rest 7min


15 min Run - for distance - Hill climbing
5x3min we start at 1 degree inclince and then we took turns deciding on the hill incline every 3 min. You choose your own speed.

Hill = 1, 3, 5, 2, 4 degrees

Result:
Wife - 2230m
Myself - 2460m

We both had goals prior to starting as to how far we could run and we were both just short, wife 70m and myself 40m short. Felt good the whole time, nice and steady.


Rest 7min


10min AAB - E2MOM 7/15 calories
- max speed for time. (Horrible III)
So this was a lighter version of Mat frasers AAB workout. E2MOM 20 calories for time, maximum speed. I had planned for 20/15 calories but we decided to lower this to actually have a chance of making it worth while to try, plus it should not take more than 30 seconds to complete otherwise you get no rest. We were already pumped after the run so it was a smart choice.

Wife - 7cals for time
0:24
0:21
0:22
0:26
0:24

Average = 23 seconds


Myself - 15 cals for time
0:27
0:33
0:35
0:43
0:32

Average = 34 seconds

OMG. OMG, OMG this really sucked.... it really hurt and boy what a pump in the quads. This really took the last drop of anything out of us. My goal was to keep under X2 of the wife's time on each round and i did, so i was very pleased With that. I was impressed With the wife, so consistant the whole time.



Cool down
role around on the floor after the AAB, sweat a lot and when we could we stretched for 15min or so.
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Last edited by Alex Burden : 01-09-2019 at 02:26 AM.
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