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Old 09-29-2015, 12:08 AM   #131
Alex Burden
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Re: Its me and it's her (the wife)

This morning was tough, we were both tired, really tired! but we still got up.. that's the important thing... never give up

So due to the fact we were tired the plan of attack today was to Share the Load do as much or as little as you want and choose you own weight.

So Warm up
2000m row
30 lengths of gym (=600m)
80 sit ups

While one of us was on the rower the other was either running or doing sit ups. Who ever was on the rower decided on when to swap.

Light stretch and mobility.

Then onto

100 med ball from ground over shoulder
150 KB swings
3000kg bench press
100 air squats
100 pull ups

I can't remember if I am missing one movement or not... but it was a good simple workout and we have no idea how much either of us did , no rocket science makes the day so easy...

Warm down
stretch and mobility for 15min
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Old 09-29-2015, 10:41 PM   #132
Alex Burden
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Re: Its me and it's her (the wife)

Rest day today
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Old 10-01-2015, 02:04 AM   #133
Alex Burden
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Re: Its me and it's her (the wife)

A new day a new beginning... . went to bed early yesterday to really get some rest and woke up 10min before the alarm went off, even the wife woke up 5min early.

So no grumpy tired wife this morning... yey

Still a bit sore from Tuesday but no stopping us now.

Warm up for 4 rounds
Run 4 lengths of gym
5 wall balls
10 sit-ups

While other person:
C2 row for distance - 60-80% of max - for distance

Keep rotating between row and movements.

Stretch and mobility to get the rest of the body going and warmed up with the movements we decided to continue with.

Plan of attack today 30min EMOM
Both the wife and I decided on the movements together and the rep scheme. This could be difficult or easy. Choose your own weight before the start

Min 1-5 = 10 Deadlifts
Min 6-10 = 10 Dumbell rows
Min 11-15 = 6 burpees
Min 16-20 = 10 T2B/K2C
Min 21-25 = 10 push press/jerk
Min 26-30 = 20 lunges

This was a good work out and at the end we were out of it. A great all round body workout.

Warm down
Apart from sweating allot, stretch and mobility.

and that was that for today
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Old 10-02-2015, 12:11 AM   #134
Alex Burden
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Re: Its me and it's her (the wife)

Its Friday morning and its the weekend soon just can't get any better.

No wife today as she want to get into work early and only work half the day today. We will probably do a 5 mile walk to compensate for her missing today. But she is a little sore after this weeks workouts so the rest will do her fine.

So what do I do when the wife is not around, like every man should do ------ WHATEVER THEY LIKE , so I did just that.

Warm up for 4 rounds
250m Row
10 wall balls
6 lengths of gym

Light stretch and mobility and warm up with the exercises I had planned for todays main show.

Todays WOD - Chipper for time
Now I have actually done this WOD before but double the amount 100,80,60,40,20 and it took me 39min, but I was a little tired today so I halved it. Now I was expecting it might take 15-20min but I had no idea.

50 Cal row
40 Cleans @ 40kgs/88lbs
30 T2B
20 Box jump over 24"
10 Thrusters @30kgs/66lbs

And the result is in 12:32

So I was really please with this and I think it went better than expected because I paced myself better, I broke things down into smaller sets in the cleans and T2B and it paid off.

Then I went onto some technique training
Split jerk (from the rack) 12 x 2 reps @40kgs to really look at what is going on and by the end it felt allot better.

Snatch 12 x 2 reps @ 20kgs hanging and full snatches but working on my foot position. Felt like things improved and the weight was not important at all, just the movement.

10 x 3reps strict pull ups.... thought I would work the biceps a little today.

Warm down
Some stretch and mobility

and that was that for today..... Back next week bright and early Monday morning.
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Old 10-05-2015, 12:30 AM   #135
Alex Burden
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Re: Its me and it's her (the wife)

Nice to have had the weekend off, taking it easy and basically doing nothing apart for a long 5 mile walk.

So it's Monday morning and its back to business. The wife didn't want to power lift today and thought it would be better with the 1min challenge., so of course I agreed to that

Warm up for 4 rounds
Row for as long as it took the other to:

run 4 lengths of gym
5 wall balls

Rotate after each round.

Stretch and mobility and a general warm up with a barbell and so on.

The onto the 1min challenge
Taking turns to pick the movement its really simple, AMRAP for 1min back to back so you cannot see what the other is doing. We trust each other so we do not need to worry about one of us cheating. I chose the 1st round and then the wife and so on and so on, so you never knew what was coming.

Rnd 1 - KB swing strait into a sumo dl high = 1 rep.
Me - 17reps
Wife - 16 reps

1-0 to me

Rnd 2 - Push press 40kgs/15kgs
Me - 25reps
Wife - 28 reps

1-1 all even

Rnd 3 - Wall balls 6kg/3kg
Me - 33reps
Wife - 31 reps

2-1 to me

Rnd 4 - Dumbell rows 14kg/7kg
Me - 39reps
Wife - 38 reps

3-1 to me

Rnd 5 - Deadlift 30% 1rm
Me - 32reps
Wife - 31 reps

4-1 to me

Rnd 6 - T2B/K2C
Me - 19reps
Wife - 28 reps

4-2 to me

Rnd 7 - Pull ups/assisted Pu's
Me - 20reps
Wife - 22 reps

4-3 to me

Rnd 8 - Air Squats
Me - 36reps
Wife - 35 reps

5-3 to me

Rnd 9 - Cleans 40kg/20kg
Me - 20reps
Wife - 21 reps

5-4 to me

We didn't actually know the result until after we were done because neither of us could be bothered to see who was in the lead but for once I beat the wife.

This was a good test and really good for pacing because if you go out too hard are you going to flop at the end.

Warm down
Stretch and mobility for 15min

and that was that
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Old 10-05-2015, 11:42 PM   #136
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and we are both tired, the wife is not at her best today and you can tell... the grumpy side of her came out today so its just to keep her happy and brighten her day up.

Warm up
5min on the C2 rower, when the clock hits every 30seconds to pull really hard for 3 strokes and then go back to a normal even pace.

Some light stretch, mobility and then we hit some light wallballs and also warmed up with barbell squats as that was the theme for today.

Todays plan Squat 3 reps
Now I know both of us were tired so we had no expectations on how heavy we would go today so we took it on the fly. No rush and make every rep count. Now previously I had 8 reps at 100kgs but never took the 3 reps higher, I had a 125kg for 1rep just before the summer. The wife has had an 8 reps at 47.5kgs and 1 rep at 55kgs.

Me X 3 reps
40kg, 60, 80, 90, 100, 110, 115, 120, 126kgs/277lbs new PR (PR for being 46years old, this is my masters PR)

My previous 1rm was 125kgs which was great but today I had no problems with 120kg so I thought I would go for a 1rm at 126kgs. I hit the first rep and it just bounced up so I took a second, then I though ah what the heck go for 3, it was tight but I got it up


The wife X 3 reps
20kgs, 25, 30, 35, 40, 45, 50, 55kgs/121lbs PR, 60kgs/132lbs x1 PR (wife is 47so she is pleased.

Now I thought her previous PR was 58kgs but she wacked out 3 reps at 55kgs which was her previous 1rm and then she hits the 60kgs. So she is more than happy a 5kg/12lbs improvement.


Plan 2 Front squat x1 or x 3reps

Me
100kgs/220lbs 1,1,1,1,1

Wife
40 x 3
40 x 3
45 x 3

Warm down

Stretch and mobility

I think we need to have a few more tired days because if they are like what happened today then who knows where the limit is
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Last edited by Alex Burden : 10-05-2015 at 11:56 PM.
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Old 10-07-2015, 12:39 AM   #137
Alex Burden
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Re: Its me and it's her (the wife)

Rest day
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Old 10-08-2015, 12:57 AM   #138
Alex Burden
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Re: Its me and it's her (the wife)

Woke up 40min early today for some reason, wife also woke up 20min early... got to the gym at 06.00 today.... We had somewhat of a plan from yesterday so that made it easier on the brain.

Warm up
Run lengths of the gym for 6min, start of with a nice jog and increase the pace slightly after every minute. The last minute we ran 10 lengths = 200m.

Some stretch and mobility and warmed up in general.

Plan for today 5 reps on every movement and then add 2.
So the plan for today was the following. We started with 2 movements and performed 5 reps on each (total 10reps). Then we add 2 movements and then start over completing all 4 movements, and continue in this was until we were done. We have no idea how far we would go or what order the movements would come. This was on the fly. Pick your own weights, no rush.

Round 1
5 KB swings
5 Deadlifts

Round 2
5 KB swings
5 Deadlifts
5 T2B/K2C
5 Push press/jerk

Round 3
5 KB swings
5 Deadlifts
5 T2B/K2C
5 Push press/jerk
5 Burpees
5 Pull ups

Round 4
5 KB swings
5 Deadlifts
5 T2B/K2C
5 Push press/jerk
5 Burpees
5 Pull ups
5 Wall balls
5 OHS

Round 5
5 KB swings
5 Deadlifts
5 T2B/K2C
5 Push press/jerk
5 Burpees
5 Pull ups
5 Wall balls
5 OHS
5 Sumo DL High (barbell)
5 walking lunges

Round 6
5 KB swings
5 Deadlifts
5 T2B/K2C
5 Push press/jerk
5 Burpees
5 Pull ups
5 Wall balls
5 OHS
5 Sumo DL High (barbell)
5 Walking lunges
5 Run lengths of gym
5 Sit ups

Round 7
5 KB swings
5 Deadlifts
5 T2B/K2C
5 Push press/jerk
5 Burpees
5 Pull ups
5 Wall balls
5 OHS
5 Sumo DL High (barbell)
5 Walking lunges
5 Run lengths of gym
5 Sit ups
60 Du's/Su's

And that was that and we had a good sweat on after that

Warm down
Stretch and mobility for 15-20min while sweating allot.

All in all a good morning and it felt like we went through the whole body.
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Old 10-09-2015, 03:42 AM   #139
Alex Burden
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Re: Its me and it's her (the wife)

It's Friday morning and the week is almost over . No wife today but that is not a problem because we went for a 2hr walk yesterday.

Being by myself is not a bad thing... so I did what I wanted too.

So warm up
Run 30 lengths of gym
900m row
5 wallballs and than walk 2 lengths of gym and then repeat this for 6 rounds.

Stretch and mobility to wake the rest of the body up

Then onto
More of a general warm up and also I did a number of few different things to get the body used to weight.

Some deadlifts, push presses, push jerk, shoulder press behind the neck, front squats. No big weights but wake me up weights.

Then: for time
300m row
30 push ups
600m row
20 push ups
900m row
10 push ups

This was a challenge from an instructor at my gym, he did it in 9.31 and he runs allot and is a conditioning freak. Now I did this a couple of weeks ago just after completing Helen! my time then was 11.04.

Time today 9.09

To get below 9min is not going to be a problem and I am going to kick his a#rse.

After this I went onto single reps push jerks at 60kgs from the rack. I did I would say 20 reps taking 10-20seconds rest between reps. This was all technique to see how quickly I could get under the bar.

Warm down
stretch and mobility for 20min

and that was that...
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Old 10-11-2015, 12:16 AM   #140
Alex Burden
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Re: Its me and it's her (the wife)

Rest the weekend.

Chopped Wood for a couple of hours.
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