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Old 02-28-2018, 02:03 AM   #651
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and boy it is cold outside, snow storms and quite slippery outside. I will be working half day today i think.

Wife was tired this morning and i could really see that as she put her pants on inside out ha ha ha this morning and started laughing.... she was in a daze the first 20min .

Both a little sore today but on a whole feeling quite good. I think working out 5 days a week is really paying off now as we can both see and feel the difference, plus our progression has increased very fast.

Plan for today - workout together all the way

Warm up
5min on the rower no straps
PVC pipe
Light shoulder mobility

then warm up with all of the movements to come and stretch in between to ensure we were ready.

40min in total for everything.


Together all the way
Nice simple WOD with no time limit, no big weights. We had to start each movement at the same time, so sometimes you got a little rest and sometimes you had to keep going.

4 rounds
10 Wallballs 6/9kgs
10 KB Swings 12/20kgs
10 Box jump over 20/24"
10 Push ups
10 Dead lifts 45/80kgs
10 T2B/K2C

This took around 20min for us both. I got more rest than the wife as her push ups take longer for her (still new to them) but she is getting better all the time.



Cool Down
clean up our mess and stretch for 25min or so.
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Old 02-28-2018, 09:36 AM   #652
Vic McQuaide
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Re: Its me and it's her (the wife)

congrats on the 18.1!
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Old 03-01-2018, 01:36 AM   #653
Alex Burden
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Re: Its me and it's her (the wife)

Cheers Vic, on track for masters in the world (top 15%), Europe north is allot tougher.


Thursday morning and feeling good, slept really well last night. Wife was tired but in a good mood. Keeping it simple today.

Warm up
A very light leg stretch 2min

15min power walk on the treadmill 2 degrees incline
Wife - 1.6km
Myself 1.7km



Simple - low intensity
20min run on treadmill

EMOM2 - taking turns, choose what incline we both had to run at. The incline went from 1, 3, 5, 2, 6, 4, 3, 5, 2, 3 degrees.

Wife - 3.13km
Myself 2.39km


Cool Down
stretch and mobility for 40min

A good session in preparation for 18.2
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Old 03-02-2018, 02:23 AM   #654
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and feeling quite good... 18.2 today. Took the time to see anncouncement and watch them blast it. I also had time to come up with a plan. Wife was in a good mood and looking forward to today.

Warm up
1.5km on the rower

Then we both went our seperate ways unitl i was ready for the wife to judge me. She did PVC pipe work and stretching and mobility.

I warmed up with squats, squat cleans, some burpees and light stretching in between, shoulder warm up. In total 40min for me.


Wife:
She took her time with rehab work and mobility for the hips, legs and lower back. She did 3 or 4 movements from what i saw and 8x7reps x 2 on each movement.



The Open 18.2 & 18.2a Masters 45-49.

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells


Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a


Results:
18.2 = 10.30
18.2a = 81kgs/178lbs

So being a big guy weighing in at 99kgs this morning i knew the burpees would be hard, but those squats really help make your legs burn. I tried to keep an even pace and not blow myself out but leave enough time to be able to hit at least 2 lifts. I can lower my time for the first part by 20+ seconds i think. under 10min is the goal.

As for the squat clean i hit 71kgs, 76kgs and then finally 81kgs/178lbs. The first list flew up (safety lift to ensure a score), second lift to see how i felt and finally the third lift do raise the bar a little (not bad for 90 seconds on the clock). Goal for monday is start 75-76kgs, hit a second lift inbetween and finally go for 86-91kgs or maybe more.


Am i please with today? yes i think so

This week is going to split the field up a lot.
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Last edited by Alex Burden : 03-02-2018 at 02:35 AM.
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Old 03-02-2018, 04:38 AM   #655
Alex Burden
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Re: Its me and it's her (the wife)

****** Just seen that a power clean is ok.... i did squat cleans.... Durrr....

That makes it even easier for me from the start....
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Old 03-05-2018, 02:50 AM   #656
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and time for a repeat. Both in a good mood and feeling quite ok. I was a little tired this morning so i was still hoping for the best.


Warm up
1km on the rower

Wife went on to do her thing and i did mine.

PVC pipe, light stretch between squats, DL, power cleans and squat cleans. All in all 45min.


The Open 18.2 & 18.2a Masters 45-49.

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells


Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

New result
18.2 = 10.25
18.2a = 95kgs/209lbs


Previous Result:
18.2 = 10.30
18.2a = 81kgs/178lbs

So i was hoping for a 20+ second improvement on the burpees/squats but that did not happen but 5 seconds is 5 seconds.
left myself with 1.35 for my 1RM clean - i did power cleans and my first lift was 83kgs, no problem what so ever as i hit that during the warm up, 88kgs, 93kgs and then with 20 seconds on the clock added 2kgs and hit 95kgs/209lbs. My goal was 86-91kgs but over the weekend i set the goal for at least 91kgs/200lbs.

And that was that for 18.2, just have to wait for the placing.

I am hoping this is enough to keep me on track for my goal for 2018.


The Wife

20 cal AAB
100 SU
15 cal AAB
200 SU
10 cal AAB
300 SU
5 cal AAB
400 SU

15x4 sit-ups

plus some extra shoulder work.


Cool Down
1˝km on the rower to flush the system

stretch for both of us 25min.
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Old 03-05-2018, 10:02 AM   #657
Vic McQuaide
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Re: Its me and it's her (the wife)

Way to go Alex! Great improvement.
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Old 03-06-2018, 02:15 AM   #658
Alex Burden
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Re: Its me and it's her (the wife)

Thanks Vic,

The first part is the worst for me and let me down for my total result for this week. Going to have to work on those damn burpees again and again

1min quicker for me taking me to around 9.30 would have been perfect and made a massive difference... still top 20%

Game on - 3 weeks left
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Old 03-06-2018, 02:33 AM   #659
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and feeling quite good, a little sore in places but on the whole ok. Still dissapointed with the first part of 18.2... but time to move on.

Wife was in a good mood and looking forward to today.

Plan - back and chest day


Warm up
1km on the rower
resistance band on the shoulders
PVC pipe work

general light stretch on upper body, we also warmed up with the movements to come.



Back & chest day

Super setting
6 x 8 reps - DB flyes 6-12kgs
6 x 8 reps - Trap/lats faced down on incline bench 1-1˝ plates

Super setting
6 x 8 reps - DB incline bench press 8-24kgs
6 x 8 reps - DB Row faced down on raised bench 8-20kgs

Super setting
6 x 5/10 reps - push ups
6 x 5/10 reps - KB shrugs 12 + 20kgs

Wife - went on to pratice T2B kipp (still trying to get nr 2)
myself - walk walks + 15 second hold, HSPU


Cool Down
Stretch upper body for 20min
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Old 03-07-2018, 01:50 AM   #660
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and feeling better rested today than the past few days. Both of us slept a lot better which is the main reason. Little sore in a few places but it won't affect anything today.

Plan - quality and consistancy


Warm up
1km row nice and easy, wife took 4.40 and i took 4.18 wihtout even thinking about it and without straps.. we talked at the same time too

PCV pipe and other shoulder mobility.

Then we warmed up with different movements in preperation for what was to come.


Plan - quality and consistancy - Snatch
So the plan was to reach a certain weight and from there just repeat the lifts over and over again. Wife went to 18kgs and i went for 60kgs.



Wife - a little rough around the edges at first and found it difficult to get under the bar for a full snatch. She did multiple hang power and hang squat snatches to build confidence. From there it was full snatches all the way.

She was very consistant and very sharp receiving the bar at the bottom in a very stable position. Later i did notice that her elbows were not locked in the proper position for the first pull which affected her catch position, adjusted that and the bar flew up so much more vertical and landed perfect. She noticed the bar became so light after that adjustment.

She did maybe 40 lifts at 18kgs today and 70% were good she said and maybe 15% were excellent lifts. The wife was very pleased with today



Myself - so my goal, based on a feeling i have for Friday and 18.3 was to take the bar to 60kgs and reapeat the lift as many times as i wanted.

Took my time from the start at 40 and 50kgs to then move up to 60kgs/129lbs. From here i would lift singles, no TnGo at all, but i would change the rest period between the lifts to have sets of 2s and 3s with very short intervals.

I boomed out on 3 lifts today basically due to me not following my routine and testing a couple of things and losing concentration. The slight change resulted in me being unstable in the catch position and i never save a bad lift so i dumped them.

So today i executed maybe 30 lifts at 60kgs and 75% were really good and no problem what so ever, the remaining 20% were almost there with a slight instability in the receiving position but nothing serious, we are talking about a 1"/2-3cm giggle at the bottom. I have never done this many lifts with this weight before which means i have progressed a lot too which i am very pleased with.


So my hunch for 18.3 is a repeat of 17.3. With there being 2 Masters this would be a good match and 18.5 will be something new.



Cool down
clean up and stretch for 20min

I also did a few Du's in my lifters just to get the feeling back.
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