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Alex Burden 05-04-2017 12:41 AM

Re: Its me and it's her (the wife)
Thursday morning and a little tired.. must be after the round of golf yesterday... all that fresh air. WIfe was also tired this morning after a day on the town meeting friends.. :D in a good mood though.

Came up with allot of idea for the coming days/weeks that we need to complete so we will do something from that today.

Warm up
20min very different warm up with a number of new things we did including stretching, short jumps, running, bridges. It was quite simple but got the body going and the wife enjoyed it.

So.... for today
1 Power clean
1 Power snatch

So the idea was to use the same barbell with the same weight throughout the EMOM but this changed quite soon with both of us increasing the weight.

Weight on left and on the right is what round we actually changed the weight.

18kgs - 6th round
20kgs - 7
22kgs - 11
25kgs - 15

45kgs - 5th round
50kgs - 11
55kgs - 15

Rest 7min (basically this time to set up and make space)

Part II

Half "Cindy" 10min AMRAP
5 pull ups
10 push ups
15 air squats

Wife - 6 rounds + 27 reps (assisted pull ups, push ups from knees)
Myself - 8 rounds + 22 reps

Not bad for a first attempt and with only going halfway was good for both of us.

Cool Down
Clean up our crap and stretch for 20min.

Tired from the start but finished on a high note :)

Alex Burden 05-05-2017 12:44 AM

Re: Its me and it's her (the wife)
Friday morning and feeling really good. Wife was in a good mood and i gave her some **** this morning.... trash talking :D give a little to take a little.

Came up with an idea yesterday, not that complicated but will get the heart rate up a little for short periods of time.

Warm up
30min stretching, short jumps, running, bridges just like yesterday but today i added 10 minutes of shoulder mobility using KB's. Quite simple but hard, the wife enjoyed it. A friend at the gym did not think it was that hard.... so, your welcome, give it a go...... not so easy Huh!!!!

One of us will work while the other will rest. We needed the rest to bring the heart rate back down. Complete the dead lifts and then go strait to the rower. No rush as only the row time counts.

Drag factor settings - Wife - 125, myself 130, Final round wife - 150, myself 170

5 BW dead lifts (wife 75kgs, me 100kgs even though i weigh 96kgs now)
500m C2 Row for time.

Wife - 2.07,2
myself - 1.38,6

5 BW dead lifts
400m C2 Row for time.

Wife - 1.42,6
myself - 1.21,3

5 BW dead lifts
300m C2 Row for time.

Wife - 1.14,3
myself - 57,6

5 BW dead lifts
200m C2 Row for time.

Wife - 47,6
myself - 36,2

5 BW dead lifts
100m C2 Row for time.

Wife - 21,7
myself - 17.4

Technique was so important and with the low drag settings also makes it harder to keep the times down. The times came out really well and they awere all sprints.

Cool Down
clean up and stretch for 15min or so...

The end of a good week... back Monday :)

Alex Burden 05-08-2017 12:46 AM

Re: Its me and it's her (the wife)
Monday morning and all is good. Weekend was great and we could really take it easy, just a few small jobs on the summer house. Came up with a plan last night after reviewing numerous different things i have in my head. So for today i kept it simple, an all rounder.

Warm up
Some running, stretching, some yoga movements and then focus work on the shoulder with a resistance band and PVC pipe. This was really good today. The warm up continued with all of the movements that were to come later.

Simple allrounder
Lower numbers are the wife's.


min 1-5 = 10/8 Cal on rower
min 6-10 = 8/6 pull ups
min 11-15 = 10 wall balls 9/4kgs
min 16-20 = 5 Power snatches 40/20kg
min 21-25 = 6 lengths of gym run
min 26-30 = 5 S2O
min 31-35 = 8 box jumps 24/20"
min 36-40 = 25/50 DU/SU's

This was a good allrounder that got the lungs and heart going. With it not being complicated and basic movments i tried to keep the flow good on it.

Cool down
clean up and stretch for 20min

Alex Burden 05-09-2017 12:54 AM

Re: Its me and it's her (the wife)
Tuesday and i am feeling fresh and ready to go, maybe because i slept really well, can't really say that for the wife.... i apparently snored ;).... allot.

So i had a plan and it was quite simple.... minds games and 100% concentration.

Warm up
3-4min on the rower to get the blood flowing a little and wake the heart up. Then the shoulder warm up and warm up with what was to come. This took 25min or so.

100% concentration

So the idea today is not how many lifts you can complete, it is all about how far you can get, how much of a risk you want to take and trying to concentrate at the same time. It total we spend around an hour on this.

So we warmed up prior and once you start that is it you have to keep going and keep track of your lifts. If you fail a lift you must take the same weight before you can move on. In total you only get 20 lifts. This is where the mind games come into play and focusing over and over again. This drains you of energy.



Squat = 35, 45, 50, 53, 56kgs/123lbs (93% 1rm)
OHS = 19, 22, 24, 26, 28kgs/61lbs (new PR) :)
Snatch = 15, f, 18, 20kgs/44lbs, F (90% 1rm)
C+J = 25, 30, 35, 37, 39kgs/86lbs (93% 1rm)

I thought the wife did really well but she was dissapointed with her OHS and Snatch. Hitting over 90% in her 1rm for all three is really good.

Squat = 90, 100, 110, 120, 125kgs/275lbs (90% 1rm)
OHS = 55, 58, 61, 66, 70kgs/154lbs (85% 1rm)
Snatch = 45, 50, 55, F, 60kgs/132lbs (80% 1rm)
C+J = 60, 70, 75, 80, 85kgs/187lbs (90% 1rm)

Somewhat pleased with today as i could have gone 5kgs more on the squat but i was mostly dissapointed with the snatch as i missed one lift and that messed up my goal of 65-67kgs. On a whole it still went well.

The toughest thing is keeping concentrated, planning the lifts and weights so as not to burn out. Every lift was like taking a PR attempt, make it count as you only have those 20 lifts and no testing in between the movements.

Cool down
Stretch and clean up the mess.

Thats it.... back Thu:Drsday

Alex Burden 05-11-2017 12:45 AM

Re: Its me and it's her (the wife)
Thursday morning and time for a little conditioning, a repeat of what we did a couple of weeks ago. Both of us feeling good and well rested so we were looking forward to today.

Warm up
Rower for 3-4 minutes, little stretch of the legs and mobility.

10 x 10 lengths of gym each (= 200m x 10)

1 clock and the goal was to run as even as possible over the 10 rounds. one of us ran and the other rested, no extra rest, start as soon as the other is done.


Average time = 1.11,3 (previous attempt 1.12)


Average time = 55.7 (previous attempt 56.8)

Total time 21.12. (26 seconds better)

This felt quite good and the flow was good. As usual we would loose time rounding the tractor tyre as we have to slow down.

Strict Pull Ups 1,1,2,2,3,3,4,4...-10 or as far as we could go. One works, the other rests.

Wife 9+6 (total 51 reps) assisted with resistance band
Myself 8+5 (total 41 reps)

Cool down
Lat, rear delts, traps, rhomboids - Mobility
Did the new routine again using KB's to work on these areas. We don't even touch them, we use them as guides to get over. We did 3 different exercises x 10 reps.

Once done you can feel how your shoulder really move back and you don't sloutch.

Stretch for 15min on top of the above.

Alex Burden 05-11-2017 03:39 AM

Re: Its me and it's her (the wife)
Short update on other stuff.. visited my chiropractor 2 days ago because i have a couple of niggles i need to get looked at but also my right ACL has been giving me greif for about a month. He did the checks and we could see that i was off in places, let the fun begin.

Adjustments to my sternam and ribs as i felt my scapula was aching. Then we tweaked my clavical as a couple of weeks ago i lowered the barbell to fast and i clipped my right side and this was feeling tight.

But the main thing was the ACL... after a lumba adjustment he then helped the hip socket. On top of this working on the hip flexor and helping this reach its full length. A couple of adjustments to my big toes and a couple of small foot bones to bring back full range of motion.

It has now gone 2 days and i can hardly feel my ACL.

What i am trying to say is.... All this working out is great but if you have niggles then get them looked at by someone. :)

Alex Burden 05-12-2017 12:55 AM

Re: Its me and it's her (the wife)
Friday morning and both of us were feeling tired.. the wife even said... Oh.. i just want to sleep another hour ....:( so i said nothing and got up :D, i might be tired but i have things to do... a plan to take care of.

So the actual plan was a 21-15-9 but i changed that put it all together and made it a partner workout instead. In this was we got to work and rest a little.

Warm up
One of us on the rower while the other warmed up the shoulders and back... then jog 10 lengths then we swapped places. 15min in total.

Some general stretching and mobility plus warm up with what was to come.

Partner - together complete in total
90 Wall balls 9/4kgs
90 DB snatch 20/10kgs
90 Box jumps/step ups 24/20"
90 Burpees

Just keep moving nice even pace. It was a bit of a burner but was really good as the lungs had to work and the legs took a little beating.

Cool down
Stretch for 30min, really took time to hit those stubborn areas.

That was that for this week.. taking 3 days off next week, a well deserved break.... so back on Thursday.

Alex Burden 05-18-2017 01:10 AM

Re: Its me and it's her (the wife)
Well... been on vacation in Poland, Cracow (Kraków) for the past 4 days. Great city and worth visiting and still cheap. Took a day to visited Auschwitz and Birkenau as a pure historical understanding of what took place 70 years ago.

Alex Burden 05-18-2017 01:21 AM

Re: Its me and it's her (the wife)
Woke up at 03.30 this morning and found it difficult to get back to sleep. Up at 05.10 as usual and we were both a little tired but we have things to do :D.

Partner workout today... 100's

Just an allround body workout.

Warm up
Just a 5min stretch as once we got going we got warmed up. Plus a little stretching as we worked out.

partner work out, do as much or as little as you want.

To make it fun we were allowed to work on 2 movments at the same time which meant we did not rest that much. If we completed a movment we could start working on the next one in the queue.

100 lengths of gym (2km)
100 sit ups
100 pull ups
100 Wall balls
100 push ups
100 air squats
100 cal row

This took around 30min which is not bad....

Cool down
Allot of sweating and a good stretch for 25min.

Alex Burden 05-19-2017 01:04 AM

Re: Its me and it's her (the wife)
Already Friday... a very short week this week :)

Today feels like a normal tired Tuesday, both of us were a little tired but things must go on :D

Just going to keep it very simple today but we know it is going to hurt...

Warm up
Running, stretching and some mobility for 15min.

3x1min AMRAPS

Very simple today 3x1 min amraps on each movement. Rest as required between amraps.

Wife - 158, 115,152 bad round in the middle
Myself - 78,72,38 New PR unbroken (72) FKCD up last round

KB swings
Wife - 25/26/27 (12kg/26lbs)
Myself - 26/27/30 (20kg/44lbs)

Burpee o bar/ burpees
Wife - 11/12/14 (burpee)
Myself - 12/15/17 (BOB)

Ski Erg/Rower for meters
Wife - 232/242/252 (row)
Myself - 257/256/256 (ski erg)

Might not seem allot but you need to rest between each amrap. Really got a good sweat going on.

Cool down
sweat and stretch for 20min

A good 2 days working out.. back as usual on Monday

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