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Alex Burden 06-22-2015 12:27 AM

Re: Its me and it's her (the wife)
Monday morning and the sun is out and [B]the wife[/B] is back after being sick for 2 weeks.

So due to the fact that the wife has not trained for 2 weeks she took it easier today so as not to pull anything or pass out.

[B][COLOR="Blue"]Warm up[/COLOR][/B] for 5 rounds
200m row
lengths of the gym (for as long as someone is on the rower.) average me 8 lengths, wife 6.

[B][COLOR="Blue"]Then onto [/COLOR][/B] [B]Classic 21-15-9[/B]

The way it worked was the following, If I did 21 then the wife did 21, then I did 15 and she did 15 than me 9 her 9. So we got to rest in between.

21-15-9 Wall balls
21-15-9 Box jump overs
21-15-9 Twisting sit ups
21-15-9 Sumo Dead lift high
21-15-9 DU/SU
21-15-9 Hip extensions

With no rest.

21 Wall balls
15 Box jump overs
9 Sumo dead lift high

Stretch, mobility and a lot of chatter for 20min afterwards.
A good day and it got the pulse going.

Alex Burden 06-23-2015 12:55 AM

Re: Its me and it's her (the wife)
Here we go again... Tuesday morning hit the gym at 06.10 today ready to go :) the Wife is feeling it a little from yesterday but she is fit for a fight :D

[B][COLOR="Blue"]Warm up[/COLOR][/B] for 5 rounds, swapping over after the row.
200m row

[B]AMARP[/B] until 200 row is complete.
2 lengths of gym
3 WB cleans
2 lengths of gym
3 WB

[B][COLOR="Blue"]Then onto[/COLOR][/B] classic [B]chest and back day[/B], no rocket science but with a little twist.

[B]Bench press[/B] for 15 sets
Warm up to what ever level we wanted to, this took 10 min - then I decided on my start weight and my first set with reps. in this case 60kgs and 10 reps, The wife started with 20kg bar and 8 reps.

So it worked like this - you either increase the weight by minimum 10% or the reps by minimum 10% every set. The same type increase twice in a row is ok but then you must increase in another way.

Where you end up you do not know, all depends on how tired you get.

[B]Dumbell rows[/B] on a raised bench laying faced down. 8 sets.
warm up to what ever level we wanted to.

Then the same principle as above 10% weight or 10% rep increase after each set.

[B][COLOR="Blue"]Then finally[/COLOR][/B] push ups and pull ups. (wife did assisted movements)
[B]1 pull up and push up[/B]
rest while other person does the same

[B]2 pull ups and push ups[/B]
rest while other person does the same

[B]3 pull ups and push ups[/B]
rest while other person does the same

[B]and so on and so on until failure.[/B]

Failure is when you need to rest 3 seconds or more on any single rep or the transition between movements or if you break in any set.

The wife completed round 7 and 4 pull ups and that meant from this stage I did not get to rest at all and had to keep going. I completed round 9 and 7 pull ups.

This was a good day and we got a really good pump.

Alex Burden 06-24-2015 01:37 AM

Re: Its me and it's her (the wife)
All by myself today as [B]the wife[/B] is having a rest day after 2 strait days of working out, but she will be back tomorrow.

So hit the gym @ 06.00 with a plan :D

[B]Front squat
Back Squat

[B][COLOR="Blue"]Warm up[/COLOR][/B] 3 rounds
500m row
5 WB 3kgs
5 WB 4kgs
5 WB 6kgs

No stress but increase the speed on the rower after each round by 10 seconds/500m.

Stretch, mobility to get the ball going.

[B][COLOR="Blue"]Todays plan part I[/COLOR][/B] no break between the lifts, going from one movement to the other. 1 set = FS and BS and whatever weight I did on the FS I did on the BS directly afterwards. Breaking between sets is ok.
[B]Front Squat[/B] 3reps at 40kgs, 3reps at 50kgs, 3reps at 60kgs, 3reps at 70kgs
[B]Back squat[/B] 3reps at 40kgs, 3reps at 50kgs, 3reps at 60kgs, 3reps at 70kgs

Then onto singles 80kgs, 90kgs, 100kgs and 110kgs no lifts were to failure as this was not the goal.

[B][COLOR="Blue"]Todays plan part II[/COLOR][/B] no break between lifts as above, Single lifts touch and go.
[B]Deadlift[/B] 50kgs, 60kgs, 70kgs, 80kgs, 90kgs, 100kgs back to 95kgs
[B]Cleans[/B] 50kgs, 60kgs, 70kgs, 80kgs, 90kgs, 100kgs failed on 3 attempts so went back to 95kgs and made it. New PR on cleans :)

[B][COLOR="Blue"]Todays plan part III[/COLOR][/B] single lifts
[B]OHS[/B], 20kgs, 30kgs, 40,kgs, 50kgs, 60kgs fail, 60kgs ok, 63kgs new PR, 65kgs new PR, 67kgs new PR.

Previously I had a PR of 7 reps at 60kgs but have not gone for just the 1 rep max. So considering everything I worked on prior to this I am really pleased and I know I have allot more to give.

Great day today :D and the wife missed it all :(

Alex Burden 06-25-2015 01:14 AM

Re: Its me and it's her (the wife)
4th day in a row and [B]the wife is back today[/B] :D

[B][COLOR="Blue"]Warm up[/COLOR][/B] about 25min in total
10 cal row
4 lengths of gym

15 cal row
6 lengths of gym

20 cal row
8 lengths of gym

25 cal row
10 lengths of gym

30 cal row
12 lengths of gym

Mobility and stretch to get going

[B][COLOR="Blue"]Then onto[/COLOR][/B] [B]- The magic number![/B]
The magic number was [B]60[/B] I got to decide that number then after that the wife got to choose whatever popped up in her head :D.

[B]So the outcome was:[/B]
60 Wall balls
60 KB swings
60 Shoulder press behind the neck
60 T2B/K2E
60 Deadlifts
60 OHS

Stretch and mobility for 20min afterwards.

A good day and the wife pushed me and I pushed her...

Alex Burden 06-26-2015 12:27 AM

Re: Its me and it's her (the wife)
Well it's Friday and the 5th day in a row for me and [B]the wife[/B] is a little tired but up for it :D

[B][I]Today turned out to be a really funny day and we never expected it to be what it became.[/I][/B]

[COLOR="Blue"][B]Warm up[/B][/COLOR] 4 rounds
200m row

While the other does as many lengths of the gym as possible

Then for another 4 rounds
200m row

While the other does an [B]AMRAP [/B]of
5 WB 3kgs
5 WB 4kgs
5 WB 6kgs

Once you have done the row we swapped places.

Some stretch and mobility to wake up the rest of the body.

[B][COLOR="Blue"]So what really happened today[/COLOR][/B]
So today we had no plan what so ever, so we thought ahhh just put something together and start off. So we picked a few movements to warm up with and then decided to do a few rounds of them.
The movement were:[/B] hands are not allowed to leave the barbell.
Power clean
Front squat

It was like this, [B]dead lift[/B], reset [B]power clean[/B] strait into a [B]front squat[/B] from the top and then a [B]full thruster [/B]. The front squat and thrusters are 2 separate movements.

So we put some weight on and the wife used 20kgs and I moved to 50kgs, the limiting factor is the thrusters and what were capable of lifting.

So at first we did 3 rounds, no problem, did another 2, no problem, then the wife said ok another 2 rounds, no problem. Now its was not as if we were resting allot between the rounds or anything! so I said ok then another round, she said the same after and [B]this went on and on and on and on and on for 35minutes[/B] :yikes: with neither of us giving into the other. At the end we just called time. Yes we could have increased the weight a little I suppose but that was not the goal.

We where psyching each other the whole time :D, you going to give up? you tired? I don't think you can do another round!!!... it just went on and on and yes we have been together for 25 years...

We can only guess how many rounds we did but we have no idea what so ever :)

We both thought it was really funny and a couple of people at the gym were laughing because they know how we are....

[B]Prepare for the unknown[/B] you can say that today...

Stretch and mobility and cool down for 20min afterwards..

A really good and funny end to the week :)

Alex Burden 06-29-2015 09:16 AM

Re: Its me and it's her (the wife)
Vacation this week so no working out in the gym this week :D

The only active working out will be walking, and bicep training..

Walking to the fridge and getting a cold beer :D

Alex Burden 07-05-2015 12:40 PM

Re: Its me and it's her (the wife)
Well after walking at least 1 mile and Training biceps at least 20 Times this week i feel great. I needed the Vacation.

Tomorrow back to normal :D

Alex Burden 07-05-2015 11:54 PM

Re: Its me and it's her (the wife)
Tough to get up this morning at 05.20, wondering if all that walking and bicep training would affect us today :rofl:

As the troopers we are [B]the wife[/B] and me were at the gym just after 06.00 with no plan but with an idea to take it a little easier so as not to break anything.

[B][COLOR="Blue"]Warm up[/COLOR][/B]
1min - Row
1min - Run lengths of gym
1min - Row
1min - Wall ball ladder increasing weight after every 5 reps
1min - Row
1min - Run lengths of gym
1min - Row
1min - Wall balls increasing weight after every 3 reps

some light stretch and mobility

[B][COLOR="Blue"]Then onto[/COLOR][/B]
[B]EMOM for 10min[/B]
5 reps of each - KB swing + KB sumo DL high

[B]EMOM for 5 min[/B] - but increase by at least 1 rep after every round
5 reps T2B - [COLOR="Green"](me)[/COLOR]
10 reps K2C - [COLOR="Green"](the wife)[/COLOR]

[B]EMOM for 5 min[/B]
5 push press/push jerk
Wife - increase by at least 2kg after every round
Me - increase by at least 5kgs after every round

[B]Final EMOM for 5 min[/B]
5 - dead lift
Wife - increase by at least 5kg after every round
Me - increase by at least 10kgs after every round

and that was that for today. We were both happy with today and I don't think we have sweated that much for ages :yikes: mind you it is 25 celsius outside at six o'clock in the morning so it was hot hot hot today.

Alex Burden 07-07-2015 01:01 AM

Re: Its me and it's her (the wife)
It was tough getting up this morning, humid outside, didn't sleep that well as I was snoring last night and [B]the wife[/B] wacked me a couple of times to stop me doing that :( so neither of us had a good nights sleep.

Anyway this still doesn't stop up hitting the gym :)

[B][COLOR="Blue"]Warm up[/COLOR][/B]
1 min - row (rate 2.20/500m for wife 2min/500m me)
1 min - lengths of gym
1 min - row (rate 2.15/1.55/500m)
1 min - Wall balls

1 min - row (rate 2.10/1.50/500m)
1 min - lengths of gym
1 min - row (rate 2.05/1.45/500m)
1 min - Wall balls

2 min - row (rate 2.00/1.40/500m)
2 min - (1 min lengths of gym - 1 min wall balls)

No stress but slowly building up the speed and increasing the WB load. This really got the heart going.

Light Stretch and mobility

[B][COLOR="Blue"]Then onto[/COLOR][/B]
Back to an old favourite today 4 WODS.

21 - ring pulls
18 - box jumps
15 - front squats

No heavy weight and no stress to get this one done, no time limit, this was more or less to get us going.

15 - thrusters
12 - T2B/K2C
9 - Sumo DL High

This time we raised the weight and the same weight was used for thrusters and Sumo's. We also set a time limit to this WOD. After this one we were sweating and needed some recovery time afterwards before moving on.

9 - OHS
6 - KB swing directly into a KB Sumo DL high
3 - Pull ups

This does not seem to difficult but going 80% of your 1rep max for OHS is a challenge. Wife used a 16kg KB and I used the 28kg one and the pulls ups were weighted with a 16kg dumbbell wife went assisted but lowered the help) . This was a tough one with a time limit and trying to go unbroken.

15 - front squats
9 - sumo DL high
3 - pulls ups

Wife chose the final WOD for today (one movement from each WOD) - same weight for squats and sumo, must be unbroken. Same weight for pull ups, this one was killer today.

[B]Warm down[/B]
Stretch and mobility and some flossing today

A fun day that looks simple but it's only as easy or as hard as you make it.

It was a challenge but a good one.

Alex Burden 07-08-2015 02:33 AM

Re: Its me and it's her (the wife)
Active rest day today.

Played a rounds of golf, first one for 14 months...

Walked around 5 miles.

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