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Alex Burden 02-02-2017 01:58 AM

Re: Its me and it's her (the wife)
Thursday morning and i am feeling great, not the wife!!!!! she is tired today but in a good mood even laughing at her own jokes at 5.30 in the morning.

I had a plan but i changed it to remove a wod and concentrate on a few other things. Wife liked the new plan so we went with it.

Warm up
C2 rower - start at level 1 and then after every 30 seconds you raise a level but you must keep the same pace all the way through. Pace must be between 25-26 strokes/min. go from 1-level 10.

Stretch and mobility for what was to come and also warm up in the movements.

1,1,1,1,1,1 - take it as far as you want/can. Using 2 barbells - the weight must be the same on both of them for all movements. Go strait from one movement to the next. Rest between rounds as required.

1 round consists of
1 Dead list
1 Front squat
1 Back squat

Wife: 20, 25, 30, 35, 40, 45, 40x2, 45, 50kgs/110lbs (x2 = 2 rounds at same weight)

Myself: 40x2, 50, 60, 70, 80, 90, 100, 110, 115kgs/253lbs

Felt good all the way through and wife was really pleased.

To finish it off
10 seconds on 10 seconds off for 10 rounds - superman holds.

Cool down
clean up the mess and stretch for 15min or so.

That was that, back tomorrow.

Alex Burden 02-03-2017 01:53 AM

Re: Its me and it's her (the wife)
Well this morning did not get off to a good start, must have forgotten to set the alarm and we woke up 40min late :ranting2:, now the wife thought we was not going to work out and then i told her, late does not mean we do not workout, we change the plan and do something else. The plan was 16.2 but that has now been moved to Monday, that gives us something to look forward too.

Warm up - 4 rounds
1½ min on C2 rower
20 Du's or 50 Su's
Jog 2 lengths of gym
5 wall balls
20 Du's or 50 Su's

Different plan wife got to choose :D, together complete:
100 T2B/K2C
20 unbroken KB swings x 3 sets each 20/12kgs
100 Box jumps/step ups
7x8 reps each of back entensions weighted, 10/5kgs with 2 second hold at top on each rep
Rear delt work, 3 compound exercises 15 x 8 reps each

Cool down
Just a stretch for 15min

Wierd end to the week but still got the heart pumped.

Thats it.. Back Monday

Alex Burden 02-06-2017 02:15 AM

Re: Its me and it's her (the wife)
Monday morning and feeling somewhat ok. I was looking forward to going to the gym but the wife was tired and not in the best of moods today and that sort of brought me down a little. Still keeping to the plan, repeat 16.2, wife will be doing a modified scaled version.

Warm up 3 rounds
One of us started on the C2 rower while the other completes
20 DU/40 SU
4 lengths of gym run
20 DU/40 SU

then rotate.

Started off quite slow, took 1.45 and the final round 1.10 which felt quite good. Then we continued to warm up with some squats and DL with cleans to really get going.

Things were feeling quite ok for me up to this stage.

16.2 - repeat
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61kgs/135lbs.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans increase weight and so on.

For the wife a modified 16.2 scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
25 High knees
50 Single unders
15 squat cleans, 20kgs/44lbs

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 High knees
50 Single unders
13 squat cleans, 25kgs/55lbs
and so on
11 squat cleans, 30kgs/66lbs
9 squat cleans, 35kgs/77lbs
7 squat cleans, 40kgs/88lbs

So for myself, last year i got 83reps and my goal for today was to get through at least the first round and i know i can do it.

My Result - 86 reps so dissapointed today, i have no idea why but during the T2B my head changed i just felt like giving up, it was no fun. Now its been a very long time since this happened last but i was so ****ed off..:ranting2::ranting2: maybe just a bad day, one of very few even though i hate T2B. The T2B took me 1min 20 which is way to long.

Now to the wife - 427
:kicking0: amazing
She finished the first round and just kept on going. I kept her going because at times i know she wanted to quit but i could keep her calm and tell her to rest x amount of seconds rather than rush things. I was so proud of her :D
Her 40kgs clean was 2kgs less that her 1 rep PR and she did 4 of them.

Cool down

Wife stretched for 15min or so and cleaned up her mess

I was still a bit ****ed so i complete 3 rounds of 50 DU's and 5 squat cleans @61kgs/135lbs, then stretched for 10min

Hopefully back tomorrow, ready and happy to go.

Alex Burden 02-07-2017 01:44 AM

Re: Its me and it's her (the wife)
Tired Tuesday again :(, wife woke up a 04.00 and then woke me up which sort of messed up my head but i did get back to sleep.

So after yesterdays bad day i was going to think more positive and go with the flow. What happened yesterday was then, this is now.

Plan for today - Snatch with a little twist.

Warm up
C2 rower start at level 1, after 30 seconds move to level 2 and so on up to 10. Nice even pace of 25-26 pulls/min which is quite easy but gets the body going.

PVC pipe work, shoulder mobility then onto to ankle and hip mobility, all in all 20 min. And warm up with some really light snatches.

Snatch with a twist
To take it to the next level and make it a little harder we needed to think outside of the box.

min 10 rounds or as far as you want to take it.
1 Hang squat snatch
1 full snatch

The weight must be the same during the round but you can increase/decrease or stay at the same weight at any time between rounds.

Wife - 20, 20, 20, 20, 20, 20, 10, 10, 10, 15, 15, 15kgs
She was a little tired and pulled back on the weight, got her game back and then moved up again. Nice and sharp today.

Myself - 45, 50, 50, 50, 50 f/1, 50 f/1, 55 f/1, then i moved to full snatch only. 60, 65 f/1, 70 f/f/f, 67kgs.
I was quite pleased today, the failures were due to not concentrating from the start. 67kgs is 89% of my 1rm so i am pleased with that.

Cool down
Wife stretched for 20min while i worked on my handstand against the wall holding for 10, 10, 20, 20, 30 and 40 seconds. Really stable today i i could have kept going but i wanted to finish on a high. Then a short stretch.

Thats all folks..... back Thursday where we will do a repeat of an open workout. Have an idea but that might change.

Alex Burden 02-09-2017 01:24 AM

Re: Its me and it's her (the wife)
Thursday morning and it is time for a repeat... 15.3, im 2015 i went scaled as i did not have muscle ups at the time. The wife will be doing a modified version of the scaled.

Warm up
C2 rower, start at resistance level 2 and increase by 2 levels after every minute.

Stretch and mobility plus warm up with what was to come.

Repeat 15.3
Previous result scaled was 690, this is not even worth thinking about as today i was going RX. Goal for today, complete 1 round.

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 9kgs/20-lb. ball to 10 feet

Result 162 reps.
I took it nice and easy as i know the MU's are the hardest part, so i did singles and they took 2 minutes, then i took it easy on the W-balls and DU's so my first round was completed in 8min. I could have pushed them harder but the goal was 1 round and everything else was a bonus. Hit the MU's, got the first 2 then have 2 fails, should have waited... hit nr 3, failed again, nr4, failed twice, hit nr 5 and then i failed 3 times. I think i should have waited a little longer and i would not have wasted the energy.... but i am very pleased with today... Progression from 2015 :D

Wife - Modified 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 Pull ups
50 box step ups
200 single unders

Result - 627reps
She was quite pleased with the result even though before we started she was wondering if the step ups would be hard enough... it turned out they were hard work. We put together a modified for her to take the stress off her hip flexor. She was pleased with today

Cool down
Wife stretched for 20min

I did 5 rounds of
20 Du's
10 wall balls @ 9kgs/20lbs

then i stretched for 15 min

All in all a good day today.

Alex Burden 02-10-2017 06:13 AM

Re: Its me and it's her (the wife)
Friday morning and only one thing on my mind... Lungs. Wife thought she might be coming down with a cold last night but she was fine this morning.

Warm up
1k on C2 rower
jog lengths of gym for 5min or so.

Little stretch and mobility and warm up in general for lungs.

*Buy in every round 50 Du's or 100 Su's

50 Cal row
40 Kb Swings 12/20kg 26/44lbs
30 burpees

40 Cal row
30 Kb Swings 12/20kg 26/44lbs
20 burpees

30 Cal row
20 Kb Swings 12/20kg 26/44lbs
10 burpees

Times are in
Wife - 27:40
Me - 24:27

Just kept an even pace through the whole thing.

Cool Down
stretch for 20min

Helped a friend again with his shoulders as he has terrible mobility, went though some new stuff with him to work on soem other areas.

and helped 2 other guys with their deadlift... The two guys had been shown by an instructor at our gym..... what a joke!!!! they did not believe me from the start so i filmed them before and after with the Iron Path app in my ipad to actually confirm how bad it was. They felt the difference but it was like night and day the before and after films. I just can't belíeve they would teach it that badly to customers and these guys paid for it... and one of the guys has had a lower back problem more or less since he started. Should start to charge for this....

That is all for this week... back Monday

Alex Burden 02-13-2017 01:56 AM

Re: Its me and it's her (the wife)
Monday morning and feeling great. We both took the time to rest and take it easy and did some active resting 2x80min power walks out in the cold...

Put a plan together yesterday... nothing big, keep it simple..

Warm up
2min on C2 rower at resistance level 4, then 2min raise 2 levels and one final time.

Stretch and mobility plus allot of shoulder work to really get them going.

First part today
Wife - strict ring pulls, sets of 5, as many as she wanted. move feet position to make it harder and harder as time went. No rush.

Myself - handstands against the wall for 20 seconds at a time for x number of times. Then onto a little progression... strict negatives, nice and slow until i am on my head, did this maybe 5 or 6 times.

Second part of simple today
Squat x 5reps + OHS x5 @ 50% of squat weight.

43/19kgs or 95/42lbs

Her OHS were really good today and so stable.

40/20 x 2
110/55kgs or 242/121lbs

Very pleased with today and everything felt very stable. I did think that working on handstands may tire me out allot more but it didn't.

Cool Down
Wife went strait into stretching and mobility for 20min

I tested out some DU's to see how far i could get. So i moved in small steps.. 10 reps first, then a set of 20, then 30, 40, 50 unbroken and then when i was on the set of 60 i kept going and hit 77 :D a new pr for unbroken...

then i stretched for 15min...

All done for today, back tomorrow

Alex Burden 02-14-2017 01:39 AM

Re: Its me and it's her (the wife)
Oh... tired Tuesday was back this morning with a vengance.... i woke up a 3 went back to sleep and then the wife woke me up again at 4 in the morning so i was pretty tired today. She was tired too but didn't show it that much...

So the plan i had for today got thrown out of the window, thougt we have a bit of fun.

Warm up - 4 rounds
one of us started on the rower for the duration while the other completed

4 lengths of gym run, jog
5 wall balls light weight 3/6kgs
2 lengths of gym
5 wall balls light weight 3/6kgs
2 lengths of gym
5 wall balls light weight 3/6kgs

then rotate.

Stretch and mobility to get a good general allround warm up of everything.

Bit of fun just on the spare of the moment come up with something.
4 lengths of gym farmers walk with 10/20kgs plate in each hand.

20 lengths of gym racked farmers walk 12/24kgs kettle bells

1 min max box jump over 12/24" = wife 32, myself 30

1 min max push ups = wife on knees 25, myself 32

20 x 10 seconds superman holds with 10 seconds rest between

Then the wife want to pratice a little on her T2B kipp and i did some handstands against the wall for 20 second hold, maybe 10 times.

Cool Down
Chitter chatter and stretch for 15min or so.

We made the right decision to take it easy today and just have a bit of fun. Back thursday and the plan is already in place... and i know it will hurt.

Alex Burden 02-16-2017 01:17 AM

Re: Its me and it's her (the wife)
Thursday morning and was feeling ok... but may as well mention that by the end of today things were not.... really ****ed off, head not there, just lost it.

Warm up 4 rounds
one of us started on the rower for the duration while the other completed

15 DU's/30 SU's
5 lengths of gym run, jog
5 wall balls light weight 3/6kgs
5 lengths of gym
5 wall balls light weight 3/6kgs
15 DU's/30 SU's

Stretch and mobility plus warm up with what was to come.

The the plan was FRAN
So the plan for today was fran and the wife was going to do a modified version of it you could say. I have not done this one for almost 2 years and i thought it was about time.

Wife: 21-15-9
Walking OH lunges with 1 KB @ 8kgs
Pull ups assisted

Time 6.57
It was hard for her but she got through it

Then it was my turn - Fran
Thrusters 43kgs
Pull ups

I got through the thrusters and broke them up, even there i felt i was running on half a tank.... did 11 pull ups and said f¤%& it!!!!! i have had enough. I stopped and kicked the wall. I don't know why i had that negative thinking, maybe work is affecting me or something and not sleeping as well. That makes it 2 bad days in 3 weeks.... :(

Took a few minutes to clear my head and did 15 pull ups just to put my head right... Then we both stretched for 20min or so....

You know what, i am going to clear my head and put things right tomorrow.. going to do it again and show myself what it is all about. We all need bad days to really make the most of good days.

So that was that....

Alex Burden 02-16-2017 11:59 PM

Re: Its me and it's her (the wife)
Set the alarm clock for 05.10 woke up and reset it again to 06.10

Taking the day off... give my mind and body the extra rest...

Back Monday for a Fran repeat.

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