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Old 03-15-2019, 03:55 AM   #931
Alex Burden
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Join Date: Jan 2014
Location: Stockholm  Sweden
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Re: Its me and it's her (the wife)

Friday morning and no Open Workout... i know i can actually do it but i am only going to try it once the open is over. Both of us were feeling good this morning and we are pleased it's Friday, it will be nice to take the weekend off.

Plan - different stuff



Warm up
1km row
band work
light squatslight mobility and warm up with first part of the day



Stuff

50 dumbbell box step-ups - for time 50/35lbs 24/20"
Wife - 3.30
Myself - 2.56

I thought this would be nice to test as part of 19.3. Just pace it and keep moving. Felt ok for me, little harder for the wife.


DB Bench Row - 6x8 reps. (laying faced on the bench)
Wife - 2 sets @ 10, 12 and 14kgs/31lbs
Myself - 2 sets @ 20, 22, 24kgs/53lbs

These were good, nice pump in the back.


AB Vacuums on dip bar - 6x8 reps
Feel those deep AB muscles on the squeeze

Back extentions - 6x8 reps
nice and controlled, go for feel, no rush


Cool down
20min stretch
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Old Today, 02:00 AM   #932
Alex Burden
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Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,677
Re: Its me and it's her (the wife)

Monday morning and we are both a little tired but feeling great. I was so tempoted to try 19.4 this morning but i am keeping to my game and not doing it. I will try this in a couple of days or weeks.

Plan - had no plan until we got to the gym. i was thinking that we could both try 19.1 but i changed that in my head during the warm up.



Warm up
1.5km row
some pipe work

warm up and test all of the movments to come plus test the weights

All in all 40 min or so in total.
We have come to the conclusion that we need more of a warm up for all workouts depending on what we are doing. I would say always around 30min on average.



Change of plan
E2MOM for 20min

Min 0-2 = 200/300m row
Min 2-4 = 5 power snatch 20/40kgs (44/88lbs)
Min 4-6 = 200/300m row
Min 6-8 = 5 Clean and jerk 30/60kgs (66/132lbs)

Min 8-10 = 200/300m row
Min 10-12 = 5 deadlifts 60/90kgs (132/198lbs)
Min 12-14 = 200/300m row
Min 14-16 = 5 PS & 5 C&J

Min 12-14 = 200/300m row
Min 14-16 = 5 PS & 5 C&J & 5 DL

This was a nice EMOM as the intensity increased towards the end. The row was not a problem and the wife was done with her 200m in around 55 seconds, i took 1.05 for my 300m. This left enough rest and time to prep the barbell before each round. PS were all TnGo for both of us, C&J singles, DL TnGo, most stress was the final round as we had to adjust the weight twice.
This time the wife finished the last round, last time she fumbeld with the collars and missed the final 2 DL, but not this time round, she had a plan.



Cool down
clean up
stretch for 20min

I also checked my hip and i can really feel it when i try to stretch it so i need to take it easy for a while and gradually work on it.


nice start to the week.
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