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Old 01-15-2018, 02:01 AM   #611
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and i am feeling great a little tired from all of the work we did cleaning up our woods this weekend but on a whole good. As for the wife... she has come down with a bad cold, almost influenza and a really bad throat so she stayed at home today. She is a little ****ed she can't work out. As i told her.. i am going to have fun , just to rub it in a little. I also need to stay out of her way so that i do not catch it... keep my distance.

So the plan for today... allround

Warm up
1km on the rower as usual
PVC pipe work
a general stretch and warm up with everything to come.

I would say 30min all in all.

Allround

5 rounds for time
10 cal row
10 push ups
7 thrusters 43kgs/95lbs
7 pull ups
5 burpees
5 power cleans 43kgs/95lbs

Time - 19:16

I did actualy plan to do each movment EMOM but i threw that idea out of the window. One long workout was allot better but it did burn a little.


rest 5min


5 Rounds for time
30 Du's
10 wallballs 10kgs/22lbs

Time: 6:15

I thought i could do this is under 5min but i really started to feel it after the second round. Tripped up a few times on the du's which did not help. Lungs were on fire after this

If i want to improve my open result i need to put myself through this.

Cool Down
clean up the mess and a good stretch for 25min
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Old Yesterday, 01:21 AM   #612
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and really tired! did not sleep that well as we had a storm come in with winds up to 60 miles/hr and at times if felt as if the roof was going to lift off. Wife is still sick and will be at home again.

Now being this tired i did not know if i was going to keep with my plan - a repeat, so i thought i would workout for a while, prepare for it and if i feel up to it i will give it a go.

Warm up
1km on the rower
PVC pipe work
extensive shoulder warm up
and a general all over light stretch


Working out
So to try and get the feel for things i did few things all in all for 45min or so. I mix matched the movements to get the body going all over.

Strict shoulder press from behind neck
4x6 @ 20, 30, 40, 45kgs

Strict front shoulder press
6x5 @ 20, 30, 40, 45, 50, 55kgs

Dead lifts
5x5 @ 20, 40, 60, 70, 80kgs

squats
5x5 @ 20, 40, 60, 70, 80kgs

Power snatches
different rep counts @ 20, 30, 40, 45, 50, 55kgs

Bar muscle ups - a few reps to get the feel of things



Repeat 16.3
The the planned repeat i had for today was 16.3 and right up to the final minute i did not know if i wanted to do it. Then i thought bollocks to that, give it a go and see what happens.


Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75lb/34kgs barbell

Previous result 66 reps
Today's result 55 reps

A bit of a dissapointment and i know why. I have not done any touch n go power snatches for a long time and i should have completed them in sets of 5. Maybe it was a also the fact that i was tired this morning, who knows.


So after this i was a little ****ed and needed to do some tngo snatches.
EMOM 10
5 - Touch n go Power snatches

All of these actually felt really good. I need to work on this over the coming weeks.



Cool Down
30 second intervalls on the rower for 6min
A general stretch for 10min or so.
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Old Today, 01:55 AM   #613
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and feeling somewhat better today but my muscles are sore from yesterday. Still no wife, i think she will be out the whole week .

So my plan for today was to take it easy and focus, no stress what so ever.

Warm up
1km on the rower
PVC pipe work
short stretch

and start to warm up with what was to come.

Plan

10 rounds
10 cal AAB
30 Du's using heavy rope

This felt really good and i only messed up 2 rounds of the Du's


1 set unbroken Du's for reps
Using my normal speed rope. I lost count somehwere around 90 reps and kept going on a new count and roughly guessed the amount. I am counting low on this too. The only reason i stopped was my forearms were burning.

New PR 130+ reps (previous 87)



Strict pull up - 1, 2, 3, 4 and so on rest as needed between sets
Completed round 7 + 6reps = total 34reps



Strict HSPU and HS holds
Did a few static holds first and a few negative HSPU. I then did 3 strict HSPU with a break in between each rep.



Cool Down
Stretch for 20min

Not allot of quantity today but the quality was really good.
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