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Old 07-09-2015, 12:58 AM   #91
Alex Burden
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Re: Its me and it's her (the wife)

Alarm woke us up the usual time 05.20, but today I was in no rush to get to the gym. The wife was not going to work out today as she has an awful lot to do at work and she wants to have a clean plate before we go on vacation... our real vacation for 4 weeks. Its a Swedish thing where most people take 4 weeks off in the summer.

So last night I planned what I wanted to focus on today - OHS

Warm up
1km row 2min/500m pace

Then onto some wall balls to get the hips going and start to hit that bottom position.

stretch, mobility.

Plan for today in the build up for OHS
Now in between all of the small sets I would stretch a little , work a little on mobility and work on my shoulder flexibility.

Front squat barbell to the rack and then strait into back squat
3 x 20kg
3 x 40kg
3 x 60kg
3 x 70kg
2 x 80kg
2 x 90kg
1 x 100kg

All the lifts felt good and I never rushed anything taking it slow having a good break between sets.

OHS previous 1rm PR was 67kg or 147lbs
3 x 25kg
3 x 35kg
2 x 45kg
1 x 55kg
1 x 60kg
1 x 65kg
1 x 70kg PR
1 x 73kg PR
1 x 76kg PR
1 x 78kg fail
1 x 78kg PR
1 x 80kg PR (or 176lbs)
stopped after the 80kg lift feeling great. Now this is a 29lb increase but I have never just focused on just the OHS, previously I have always done allot of other lifting prior to this thus being a little tired before hitting it.

However today I was totally on the game and it felt great, I was stable in the start position and when I hit the bottom I felt really stable and comfortable. I also made sure I locked my shoulders and back and arms in the proper position. I felt the only limitation today was my strength and nothing else but I stopped on a high note

The above took around 1½ hours, as I said I was in no rush.

Warm down
Stretch and mobility for 25 min
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Old 07-10-2015, 02:04 AM   #92
Alex Burden
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Re: Its me and it's her (the wife)

Last day of the week and I am all alone.. the wife had to go into work early... she was not pleased about that, really ****ed off about that I can tell you. But that also meant I could do what I wanted

Warm up
15 calorie row
6 lengths of gym
10 wall balls

20 calorie row
8 lengths of gym
15 wall balls

25 calorie row
10 lengths of gym
20 wall balls

Some stretch and mobility.

My plan for today - technique - Squat clean and C&J.
The plan it to work on getting under the bar quickly and in a good position.

Squat clean
3 x 20kg
3 x 30kg
3 x 40kg
3 x 50kg
2 x 60kg
2 x 70kg
2 x 80kg
2 x 90kg

I limited this to 90kgs as the focus was not the weight. I found that if I did not rush between sets and took my time to reset between the lift I could get under the bar quick and sharp with the bar landing perfect on my shoulders and really quick and high elbows. No problem driving the weight up.

Clean & Jerk
2 x 40kg
2 x 50kg
2 x 60kg
2 x 70kg
2 x 80kg
1 x 90kg fail on split jerk

No problem getting under the bar at the lower weigh and I really made sure I got my head through my arms early to give me a good solid position in the split jerk. (watched Lukas Parker and Barto in the C&J ladder from 2014 and that really helped).
The 80kg lifts were really good, nice and low and quick under the bar but I was getting tired and did not have the speed in the split jerk in the 90kg lift, so called it a day.

Plan 2 - Muscle up - technique - starting with the basics
10 x 3 reps - strict ring pull ups
- focus on being able to pull myself up from the bottom position to the rings touching my chest.
10 x 3 reps - strict bar pull ups
- this was more strength training.

Plan 3 - Back to split jerk
I was not please with the 90kg C&J failure so I went back to see if I could work on my speed a little in the split jerk.

3 x 40kg
3 x 50kg
2 x 60kg
2 x 70kg

Felt allot better after going back to the split jerk. The final lifts felt really sharp and I felt how I pulled myself under.

Warm down

Stretch, mobility and flossing on my legs today

I was pleased with today and I think the result was great
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Last edited by Alex Burden : 07-10-2015 at 02:20 AM.
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Old 07-12-2015, 11:17 AM   #93
Alex Burden
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Re: Its me and it's her (the wife)

4 week vacation has started.

So today - active rest day

5km walk and that was that.
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Old 07-15-2015, 10:06 AM   #94
Alex Burden
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Re: Its me and it's her (the wife)

Power walking the past 2 days, 5kms both times.

Nothing more nothing less.
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Old 07-18-2015, 12:57 PM   #95
Alex Burden
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Re: Its me and it's her (the wife)

Worked on the summer house all day and worked up a sweat and then went for a power walk up and down the hill road.. 1 way takes 10min to walk up.. so we did that a few times..

This is active rest to us....

One thing we have noticed is that the rest has helped us get over the niggles we have here and there.. no niggling pains at the moment.
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Old 07-18-2015, 01:05 PM   #96
Alex Burden
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Re: Its me and it's her (the wife)

Well being on vacation is actually meant to be vacation but I thought the wife and I would work out yesterday so I set the alarm for 07.00.

So I got up and the wife stayed in bed because she was tired.

Yeh I could have gone by myself but I thought what the heck I am on vacation so I stayed at home too.

Not the best thing to do but I had no problem with that
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Old 07-22-2015, 12:02 PM   #97
Alex Burden
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Re: Its me and it's her (the wife)

Vacation is good and the body is healing from all its niggles.

So the wife and I went for an 8km power walk and about every 4-500meter we had to do 10 air squats and 10 lunges on each leg.

No rocket science but I am missing the gym that's for sure.
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Old 07-23-2015, 12:35 AM   #98
Alex Burden
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Re: Its me and it's her (the wife)

Active rest on vacation.

A round of golf with a twist.
So we walked for 7km.
If you win the hole 5 push ups & 5 air squats before teeing off on the next hole. If you loose the hole 10 push ups and 10 air squats before you tee off.

I must say you get some funny looks from people on the course but who gives a Sh%#. When we were in the club house afterwards some people actually asked us what our scores were... I hit 88 and my best friend 101... he lost all but 1 hole so he was a busy man today

all in a days fun
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Old 07-24-2015, 02:13 AM   #99
Alex Burden
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Re: Its me and it's her (the wife)

Almost 2 weeks away from the gym was killing me so even though this is my vacation I hit the gym today. The wife was jealous so she went with me.

So today we got up late today 06.30, it felt as if half the day had already passed by when we got to the gym at 07.15.

Anyway - the plan for today... not to pull anything or strain anything

Warm-up
1½min Row - at least 20cal
6 lengths of gym
1½min Row - at least 25cal
8 lengths of gym
2min Row - at least 40cal
10 lengths of gym
2min Row - at least 40cal
12 lengths of gym

An old favourite: 3 WODS
We made sure we chose weights that gave us a challenge 60-70% of 1rep max.

WOD 1 - Medium
21- KB swings
18 - Barbell row
15 - T2B

WOD 2 - Hard
18 - Shoulder to overhead
15 - Sumo DL High
12 - DL

WOD 3 - F"#¤ Hard
15 - Thrusters
12 - Front squat
9 - OHS

WOD Final
12 - T2B
9 - F squat
6 - OHS

Warm down
stretch and mobility for 25min
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Last edited by Alex Burden : 07-24-2015 at 02:28 AM.
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Old 07-29-2015, 12:44 PM   #100
Alex Burden
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Re: Its me and it's her (the wife)

Still on vacation...

Active rest - allot of walking

and dug a 25ft trench today for drainage pipes... bloody hard job.. so this is my work out
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