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Alex Burden 09-09-2019 01:17 PM

Re: Its me and it's her (the wife)
Different week of workouts for this week.

Beach run


Swim in 20m long pool
Around 17min

Stretched a little afterwards.

Alex Burden 09-11-2019 09:18 AM

Re: Its me and it's her (the wife)
Beach workout today

[B]5 rounds[/B]
Run 300m
5 wall climbers
10 pushups
15 crunches
20 air squats


[B]Swim[/B] 500m
Around 12:00

Alex Burden 09-13-2019 02:48 PM

Re: Its me and it's her (the wife)
Yesterday we swam in the pool, 600m for myself and 1000m for the wife.
Her 200m times were:

Felt good and the pool was quite warm

Today was our last beach path run 4.5km in 27.54.
We power walked 500m before running. Pace was ok and got faster as time went.

Well that was our last full day in Croatia. A week of sunshine and the beach.

Alex Burden 09-16-2019 03:41 AM

Re: Its me and it's her (the wife)
Monday and we are back from our holiday in Croatia.

Plan - Snatch technique

[B][COLOR="Blue"]Warm up[/COLOR][/B]
40 cals on the AAB nice and easy
a lot of pipe work, band work
squats and other stuff

pure technique and no heavy weights

We have not done any really snatch work for a few months and today was pure muscle memory, get back into it.

No rush, concentrate and go by feel.

A good 60min on this and it felt great at the end, very smooth and we would both catch the bar solid in the hole with no movement. the wife went to 22kgs/49lbs and i only took it to 50kgs/110lbs.

We have no idea how many reps we completed but we could feel when things were not good and when to drop the weight. We never saved any bad lifts.

Both very pleased

[B][COLOR="blue"]Accessory work[/COLOR][/B]
We did 2 new exercises to help on the glutes 30 reps on each.

[B][COLOR="blue"]Cool down[/COLOR][/B]
stretch for 15min or so

Alex Burden 09-17-2019 04:30 AM

Re: Its me and it's her (the wife)
A bit late on posting my workout today

Tuesday morning and boy were we both so tired today and sore in the upper back region which was to be expected

[B]Plan for today[/B] – do we go for maximum rest or do you go slow

[B][COLOR="Blue"]Warm up[/COLOR][/B]
Set up the first part
Warm up as necessary with pipes and the movements, plus whatever else we needed
Test for the loads we wanted to use and number of cals/reps
Good 20min in total

[B][COLOR="blue"]EMOMS today[/COLOR][/B]
3 x 9 min EMOM – all intended to get the whole body going

[B]EMOM 9 – part 1[/B]
Min 1 – 7/10 calories Ski-erg
Min 2 – 15 Box step ups 20/24”
Min 3 – 10 KB Swings 12/20kgs

It was up to ourselves if we wanted to go full on and complete each movement quickly or not. With this being the first part of the day we both took it a little easy.
I would say between 15-30 sec rest depending on the movement. Started to get a sweat on.

[B]EMOM 9 – part 2[/B]
Min 1 - 7/10 calories AAB
Min 2 – 5 Super strict Pull ups (wife assisted)
Min 3 – 10 DB Power cleans 8/16kgs

Both went for it on the AAB to get it out of the way, heart rate was up and lowered in time for the pull ups. Both smart on the AAB as we only pushed with our arms to save them for the pull ups.
A lot of rest on all 3 movements

[B]EMOM 9 – part 3[/B]
Min 1 – 150/200 meters Row
Min 2 – 10 KB Goblet squats 18/28kgs
Min 3 – 10 push ups

This was the hardest one of the 3 today. The goblet squats suck but the push ups didn’t take more than 10-12 seconds to complete.

Everything felt well balanced today. Good form all the way through, nothing complicated, basic and just enough. We both very much enjoyed today.

[B][COLOR="blue"]Cool down[/COLOR][/B]
Clean up and stretch for 20min.

Alex Burden 09-18-2019 04:24 AM

Re: Its me and it's her (the wife)
Wednesday.. the wife woke up and told me that if I had said lets sleep for another hour she would have slept in… But of course I would never say that, we have a plan 😊

[B]Plan [/B]– get used to the weight overhead and get your pulse up.

[B][COLOR="blue"]Warm up[/COLOR][/B]
Row 1000m
Good amount of shoulder work with bands and pipe
Warm up for what was to come

20min I would say in all

[B][COLOR="blue"]Bar overhead[/COLOR][/B]
This is the first time in a while where we go heavier than normal overhead.
The focus is on form, quality of the movements. Go by feel and adjust to get back to that perfect feeling between the rounds. In the end the only thing that really counts is the final 3 reps and what weight you end up with.
There is no rush at all, rest as needed.

Start at a comfortable weight – you must increase the weight by however much you like between each round.

[B][COLOR="blue"]3 rounds – from the rack[/COLOR][/B]
[B]1 Strict Push Press
1 Push jerk
1 Split jerk[/B]

Wife 22, 25, 27kgs/60lbs
Myself 45. 50, 60kgs/132lbs

Lifts felt solid for both of us. We took this nice and easy making sure we had the bar in the same solid start position when receiving the bar from overhead.

[B][COLOR="blue"]3 rounds – from the rack[/COLOR][/B]
[B]1 Push jerk
1 Split jerk[/B]

Wife 28, 30, 32kgs/70lbs
Myself 65, 70, 75kgs/165lbs

Just getting better and better with each round. Good solid split jerks

[B][COLOR="blue"]3 rounds – from the rack[/COLOR][/B]
[B]1 Split jerk[/B]

Wife 33, 36, 38kgs/84lbs
Myself 80, 85, 90kgs/198lbs

Both very pleased with the final results.

[B][COLOR="blue"]Something to get the heartrate up:[/COLOR][/B]
[B]Tabata – burpees[/B]

Wife – 35
Myself – 41

I took it nice and easy, I could have completed 6 each round but felt comfortable but did 6 on the last round. Wife hit 4’s and then 5’s on the final 3 rounds.

[B][COLOR="blue"]Bit of fun[/COLOR][/B]
[B]2 min AMRAP – T2Rings/High knees[/B]

Wife – 40 (around 10 T2R and the rest high knees)
Myself – 37

Grippy at the end plus the heart rate was up a little. I should have done 4x10 really but did 15 unbroken from the start. I was close to catching the wife. She was solid and push it at the end. I think we both broke 3 time. A lot of fun this one.

[B][COLOR="Blue"]Cool down[/COLOR][/B]
Stretch for 20min

Alex Burden 09-19-2019 01:43 AM

Re: Its me and it's her (the wife)
Thursday morning – both of us have been sleeping quite well since we got back from our vacation but we are still a little tired in the mornings. Its dark outside now at 05.00

[B]Plan[/B] – going to be a long one - partner

[B][COLOR="Blue"]Warm up[/COLOR][/B]
Set up the machines so that we have close access to them
General warm up
Test the machines to get the heart going a little.

20min in total

[B][COLOR="blue"]Partner – share the load[/COLOR][/B]
No break between machines, quick transitions are key.
The question is do you push it or pace it?
You learn very quickly once you start.

[B][COLOR="blue"]15 min – AAB[/COLOR][/B]
1min on/off

[/B]10295 meters/227 calories

Wife kept her RPM’s between 57-61 and I kept mine between 69-73. AAB is always a pain but we did not burn out but kept a reasonable speed as we had a lot after that. Wife did 8min on this which meant i started on the ski.

[B][COLOR="blue"]20 min – Ski-Erg[/COLOR][/B]
2min on/off

4058 meters/225 calories

With this being 2mins we could push it a little harder, wife was around 2.50-3min/500m at 30 strokes/min and I kept to around 2.05/500m at 28 strokes/min. This was all technique and efficiency. Both very pleased with that. Strait onto Row. Drag factor was set to 65 (zero)

[B][COLOR="blue"]25 min – AAB[/COLOR][/B]
2.30 min on/off

5772 meters/335 calories

A little more rest on this so we were able to push it a little more. Wife kept around 2.30 pace at 22-24 strokes/min, she was very efficient. I need to get back into my rowing so I tried to keep between 1.50 to 1.55/min at 22-24 strokes/min. It felt really good but the rower really needs a service, it felt as if it was dragging and not moving free. Drag factor 125 (between 5&6)

So after 1hr of this we were very pleased with ourselves and very sweaty.

[B][COLOR="blue"]Cool down[/COLOR][/B]
Clean up and stretch and mobility for 20min

Alex Burden 09-20-2019 03:20 AM

Re: Its me and it's her (the wife)
Friday morning and no wife, she is away with work. So this morning I woke up 1hr 20min late for some reason, I either forgot to set the alarm or turned if off and went back to sleep.
I have no idea what happened.

[B]Plan[/B] – with the wife being away I get to do what I want, so I work on movements she can’t do yet.

[B][COLOR="blue"]Warm up[/COLOR][/B]
Barbell warm up
Some band and pipe work

20min I would say

[B]Wife -[/B]
Just because she is away she sent me a picture with evidence that she ran 4km in 23.42 on a treadmill at the hotel.

[B][COLOR="blue"]For myself[/COLOR][/B]
A light barbell complex – go through the motions and make sure everything is 100%.

[B]10 rounds of:[/B]
1 – deadlift
1 – Power clean
1 – Clean & Jerk
1 – Power snatch
1 – Squat snatch

The barbell was only 30kgs/66lbs, I would complete a round rest 10-15 seconds and repeat. It felt nice and better after each round.

Focus on the hard stuff I have not done in a while.
Warmed up my biceps and triceps a bit

[B]Strict Chest to rings [/B]– 6 reps (singles)
[B]Strict Ring muscle ups[/B] – 8 reps (singles)

I set the rings up so that I had to be on my toes to reach the rings. Good solid pulls and no trouble getting up.

[B]String HSPU[/B] – 10 reps (singles)

Full focus on hand position, no bouncing at the bottom, just light touch and push. These felt really good today

[B]Strict pull ups[/B] – increase by 1 rep after each round

1 supinated + 1 pronated – rest as needed between rounds.

Completed rounds of 5 but only got 5+5 out of the round of 6’s total 40 strict which is not bad considering the work I already completed. No bouncing out of the bottom, short pause.

[B][COLOR="Blue"]Cool down[/COLOR][/B]
20min stretch

Alex Burden 09-23-2019 03:06 AM

Re: Its me and it's her (the wife)
Monday morning – both feeling quite good

[B]Plan[/B] – the parts of the body you don’t see in the mirror.

[B][COLOR="Blue"]Warm up[/COLOR][/B]
4min on the ABB to get the blood flowing
General warm up to get ready for the first part of today

20min I would say.

[B]15min AMRAP[/B]
4 Kettlebell - Double box step-overs 12/20kgs (26/44lb KB’s) (Boxes 16+20”, 20+24”)
8 Dumbbell – box step-ups 12/22kgs (26/50lb DB) (20/24”)

So what is meant by double box step overs?.... place 2 boxes in row with a distance of 5ft/1.5m between them.

Your first box will be the lower box and the second box will be higher. Turn around and go back the same way you came but this time you have the high box first and then the lower. With the boxes being close so have to adjust and plan your steps between the boxes.

Wife – completed 9 rounds + 8 reps
Myself – completed 8 rounds

Wife was on a role and blew me out of the park. She did mention halfway through that should could have gone heavier but as I told her afterwards this was the first time we did double boxes and we did not know how this would go but I can this much it was tough.

10 x 3 reps – 1 arm Kettlebell overhead squat

This had nothing to do with the weight, it was all about mobility and getting those accessory muscles working. We were both quite good with our right arm but the left side was tough. This was a difficult movement but we learn fast.

10 x 3 reps – keep or increase weight after every round, take it as far as you like.

55, 55, 65, 65, 65, 67, 67, 69, 71, 75kgs/165lbs

100, 100, 110, 110, 110, 115, 115, 120, 125, 135kgs/297lbs

The first 2 rounds felt really heavy, after that things got better.

Alex Burden 09-24-2019 12:27 AM

Re: Its me and it's her (the wife)
Tuesday morning, both a little tired but boy did we sleep well.

[B]Plan[/B] – trying things out again

[B][COLOR="Blue"]Warm up[/COLOR][/B]
Basically get ready for the first part.
Get the heart rate up a few times because we need to.

So the first part was supposed to be 8 rounds each of the below, UgoIgo.

[B]1 min AMRAP – Du/Su[/B]


[B]You must complete 7/10 calories first on the AAB. Remaining time is used for du/su.[/B]

Wife – Su – 65, 61, 72, 71, 78reps
Myself – Du – 46, 46, stopped at 30.

I have had a niggle in my left calf for a while and I was hoping that I would be ok today. I had 10-15 seconds left my 3rd round and it just blew up again, not as bad but enough for me to stop to protect it. Quite disappointed about that. Wife did quite well. So we cut this short after the wife’s 5 rounds.

So today was the first time back trying out thrusters for 6 months. Previously they really gave me grief and my left knee hurt but then I had surgery in April and now it is time to test the knee on them and up the weight a little. Everything else feels fine with my knee and I didn’t expect any issues today.

10 x 3 reps - thrusters - keep or increase weight after every round, take it as far as you like.

Wife – 20, 20, 20, 23, 23, 25, 25, 28, 30, 32kgs/70lbs
Myself – 40, 40, 45, 45, 50, 50, 55, 57, 60, 65kgs/143lbs

Both very pleased with these, no pain at all for me which I am pleased about.
The wife did really well as her previous 1RM was 35kgs which I noted 3 years ago and now 3@32 was not an issue. I know she can add an easy 5kgs to this. 3@65 was good for me, I did 5@65+70kgs last year which means I am already so close.

[B][COLOR="blue"]Cool down[/COLOR][/B]
A good stretch for 20min and clean our crap.

Not really that much today, my calf messed things up, but that’s the way it goes sometimes… adjust and move on

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