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-   -   Its me and it's her (the wife) (https://board.crossfit.com/showthread.php?t=88333)

Alex Burden 05-28-2019 12:19 AM

Re: Its me and it's her (the wife)
 
Tuesday morning, both showing signs of soreness in the legs today. We both slept well but woke up 30min early which means we will be tired tonight.


[B]Plan -[/B] back to basics, shake the rust off



[B][COLOR="Blue"]Warm up[/COLOR][/B]
4min on the AAB nice and easy

Pipe and band work to get the upper body going
Warm up legs and make sure we have full mobility.

a good 25min today



[B][COLOR="blue"]Back to basics[/COLOR][/B]
We have not snatched, C&J the past 2 months (pre and post knee surgery) and now it is time to test them. We both know that we are going to be rusty on these and the goal was to get back into it. The weight was not important, take it as far as we liked but the lifts must be good. It takes the same amount of brain and muscle power to complete a bad lift as it does a good lift, so why waste it. Quality all the way today.

[B]1 clock[/B]
10 min - Drop Snatch (Snatch Balance)
15 min - Snatch
15 min - C & Jerk
15 min - Deadlift

We never kept count of the reps, this was all by feel but we completed multiple reps on the final weights.

[U][B]Wife took weights to:[/B][/U]
Drop Snatch - 12.5kgs/27.5lbs
Snatch - 15kgs/33lbs
C&J - 35kgs/77lbs
Deadlift - 85kgs/187lbs

[U][B]I took weights to:[/B][/U]
Drop Snatch - 50kgs/110lbs
Snatch - 55kgs/122lbs
C&J - 75kgs/165lbs
Deadlift - 160kgs/352lbs

The reason for the the drop snatch is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed. The drop snatch is a good choice of exercise to develop speed and aggression in the final part of the snatch turnover, to develop precision in bar and foot placement and posture in the snatch turnover, and to develop strength and confidence in the receiving position of the snatch. This was the perfect exercise before progressing into the snatch and also a confidence builder. After 10min we both felt great and the speed and stability was there.

Snatch went well from the start. It shows we have been away from it for a while but after 5min or so and the lighter weight things really picked up. The drive and speed under the bar was there, but most important we received the bar in the hole and was so stable. All that technique work really pays off and shows itself at these times.

From the snatch into the C&J was very simple, the body had the speed from the snatch which made it simple to get things going. Speed under the bar and so explosive in the jerk.

Deadlift was basically added for a bit of fun at the end but in the back of my mind also driving from the heels. The hammies started to feel it when the weight went up which also confirms that yesterdays workout did it's thing.

We were both pleased with how things went and very pleased with the weights. The most important thing to come from today was that i felt nothing in my knee at any time, this means that it's full speed ahead now. I have checked everything with my knee so now i can do everything but i am still going to be smart before the really heavy weights come again.



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

Alex Burden 08-14-2019 07:46 AM

Re: Its me and it's her (the wife)
 
I have a few days of workouts to add but I am going to wait a few days just in case they restart the server/database/repository and everything gets back up to date.

Alex Burden 08-16-2019 01:13 AM

Re: Its me and it's her (the wife)
 
Going to add this week’s workouts but I am going to take a copy just in case they reset the forum and bring back the 2 months that are missing.

[B][COLOR="Blue"][SIZE="4"]Monday [/SIZE][/COLOR][/B]– just get back into things
Warm up
AAB for 5min
Light stretch and mobility work

[B]Squat[/B]
Wife – 20, 30, 35, 40, 45, 50, 55 all x 2 reps, 60kgs/133lbs x 1 (95% of 1 RM)
Myself – 40, 60, 70, 80, 90kgs all x 3 reps, 100, 110, 115, 120kgs/264lbs all singles (86% of 1 RM)


Not a bad start all good solid reps.


[B]Snatch[/B] – technique to get back into this
Wife – 10, 12, 15kgs all 4/5 reps, 18x6, 20x4, multiple power snatches @ 20 & 25kgs/55lbs
Myself – 40x10, 50x6, 55x4, 60kgs/133lbsx2

Very rusty on this, took a while before the shoulders loosened up.



[B][COLOR="blue"][SIZE="4"]Tuesday[/SIZE][/COLOR][/B]
Run and our version of acid bath from Dubai.

[B]3km run for time[/B]. (treadmill)
Wife – 17:35
Myself – 17:56 (6kg/13lb weight vest)

Wife has had a goal of 3km under 18min, she broke 18min easy.


[B]*Acid Bath* from Dubai[/B]
We don’t have the concept bike so we used the AAB instead.

500m skierg
500m Row
1000m ABB

Wife -7:57
Myself – 5:55

This was hard but we could both push a little harder on this I think. Wife’s ski - 3:09, row – 2.25 and the remaining time on the AAB minus the transitions between apparatus which was not that long to be honest. Myself ski 2:12, row 1:58.



[B][COLOR="blue"][SIZE="4"]Thursday[/SIZE][/COLOR][/B]
EMOM day with a lot of variations. 5min rest between each EMOM which was enough time to get the next wod ready.

[B]EMOM 5min
KB Deadlift[/B] + 2 reps every minute, same weight
Wife 16kg/35lbs Kbs
Myself 24kgs/53lbs

Nice easy start to the day, should have gone heavier


[B]EMOM 5min
DB bench press[/B] - 8 reps, increase weight as you like every round
Wife – 9,10,12,14,16kgs/35lbs x 4 only
Myself – 20,22,24,26,30kgs/66lbs

Good pump on this, wife only completed 4 reps on the final round.


[B]EMOM 5min
KB swings[/B] – 10 reps, same weight
Wife 12kgs
Myself 20kgs

Not heavy just do it


[B]EMOM 5min
Strict pull ups[/B] – as many reps as you like, pro/supinated/close grip row grip
Wife – 10,6,6,6,8 (assisted)
Myself – 6,6,5,5,5

Got heavy but they felt good


[B]EMOM 5min
KB Goblet squat[/B]s 10, 8, 6, 4, 2reps – increase weight every round as much as you like
Wife – 8,12,16,20,24kgs/53lbs
Myself – 16,20,24,28,32kgs/70lbs

No problem on this, can go heavier next time


[B]EMOM 5min
T2Rings[/B] – 30 seconds on/off or hand on as long as you can during the 30 seconds
Wife – 14(6), 12(3), 13(5), 14(5), 14(3), the numbers in brackets are T2rings and remaining are K2chest
Myself – 12, 12, 12, 10, 12

We felt this at the end, very grippy at the end.



[B][COLOR="blue"][SIZE="4"]Friday[/SIZE][/COLOR][/B] – partner – for time
[B]Row for calories[/B]

@ the same time

[B]100 C&J 20/50kg[/B]s (44/110lbs)
[B]100 Burpee box jump overs
100 sit-ups
[/B]

[B]Results:[/B]
Row – 440 cals/7961meters
Time – 39:42

The plan from the start was that we would each complete 10 reps of each movement before which switched to the rower. Once we got into this it started to hurt and we were pleased to hit the rower for active rest. Wife said she could have gone heavier on the C&J.

Alex Burden 08-19-2019 01:22 AM

Re: Its me and it's her (the wife)
 
Monday morning and feeling quite good. Both had a good weekend taking care of a lot of small jobs around the house.

[B]Plan for 2 weeks[/B] - Bodybuilding, wife wants to do some strength/bodybuilding workouts.


[B][COLOR="Blue"]Warm up[/COLOR][/B]
5min nice and even on the AAB

light mobility/stretch


[B][COLOR="blue"]Plan[/COLOR][/B]
A couple of warm up sets on each movement before starting

5x10 reps - leg extensions
5x10 reps - leg curls
5x10 reps - leg press
5x10 reps - walking lunges holding 6-9kg med ball on shoulder.

All of the sets were completed with a 45 sec rest between them. No rush, nice and controlled. Increase weight as we wanted.


5x15 reps - AB rope crunches in pulldown machine
5x10 reps - strict high knees hanging from rings.


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

Not a bad start to the week.

Alex Burden 08-20-2019 12:04 AM

Re: Its me and it's her (the wife)
 
Tuesday and we are both sore around the glutes and quads, which means that yesterdays workout was worth it.

[B]Keeping with the wife's Plan [/B]- shoulders and arms


[B][COLOR="Blue"]Warm up[/COLOR][/B]
A good 15min band work for mobility of the shoulders
Some light stretching of the arms on top of that



[B][COLOR="blue"]Shoulders and arms[/COLOR][/B]
I never kept track of the weights we used for today, that would have been to much work. We never went to failure on any set but i would say we went maybe 60-70% on everything.

Around 30 seconds rest between sets was allowed. Set up for next movement ASAP to keep th eflow.

[B]Shoulders[/B]
3x6 reps - Shoulder press behind the neck with barbell (standing)
3x6 reps - Upright barbell row (Standing)
3x6 reps - Seated DB shoulder press
3x6 reps - Seated DB Arnold press
3x6 reps - Seated DB Lateral raises
3x6 reps - Seated DB bent over rows

This felt good today, the shoulders felt great afterwards but not burned out. next time round we will push the weight and blow them shoulders out.

[B]Arms[/B]
3x6 reps - Barbell curls
3x6 reps - Close grip bench press
3x6 reps - Incline DB curls
3x6 reps - Lying DB tricep presses
3x6 reps - Hammer curls
3x6 reps - Tricep pushdowns

All good, somewhat of a pump after this. Going for a major pump the next time round.



[B][COLOR="blue"]Cool down[/COLOR][/B]
We did some DU/SU's as we have not done these for a while, i did around 200 Du's and the wife 500+ SU's, felt really stable for the both of us.

stretch/mobility for 20min

Alex Burden 08-21-2019 01:02 AM

Re: Its me and it's her (the wife)
 
Wednesday and feeling well rested, sore in places which is to be expected. Seems to have a bit of a niggling pull in my flexor digitorum profundus, or in simple terms tennis elbos you would say but my niggle is deep in the muscle. This is from using an axe this weekend and the pounding shock was not that good.

[B]Plan[/B] - Back & chest


[B][COLOR="Blue"]Warm up[/COLOR][/B]
A good 15min band work for mobility of the shoulders, chest and back
Some light stretching of the arms on top of that



[B][COLOR="blue"]Back[/COLOR][/B]
3x6 reps - Cable rows
3x6 reps - Lat pulldowns
3x6 reps - Close grip pulldowns
3x6 reps - Single arm DB rows on bench
6x6 reps - Back extensions

Great muscle contact from this. Pushed the weights a little more on the pulldowns and DB rows.


[B][COLOR="blue"]Chest[/COLOR][/B]
3x6 reps - Cable crossovers
3x6 reps - DB bench press
3x6 reps - DB flyes
3x6 reps - Push ups

Felt great after this.

The reason for completing back first is that people love chest and love to go 100% leaving not a lot to anything else. So we make sure we have good focus on the back and use whatever we have left for chest.



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

Alex Burden 08-23-2019 03:03 AM

Re: Its me and it's her (the wife)
 
[B]Thursday[/B] - no workout for me, i played a round of golf but the wife actually went for a run adn ran 3.7km in around 22:30 which was quite good.



[B]Friday[/B] - both a little tired and we hit the gym 40min later today. QUite different getting to the gym late, bit weird becasue normally the place is empty when we get there, now there was 15 people there.


[B]Plan[/B] - keeping with the 2 week plan - legs



[B][COLOR="Blue"]Warm up[/COLOR][/B]
4min on the AAB

light stretch of the legs for 5min



[B][COLOR="blue"]Legs[/COLOR][/B]
It was not about the weight today, it was all about the volume and quality.

This was basically UgoIgo all the way. Legs we pumped after this.
5 x 15 reps - [B]leg extensions[/B]
5 x 15 reps - [B]leg curls[/B]
6 x 10 reps/steps - [B]walking lunges holding 10/20kg plate on back[/B].



The above the was completed in preperation of the following:

15 x 4 reps [B]Pause Front Squats [/B]20/40kg barbell

The front squat was performed with a pause at the bottom of 4,3,2,1 seconds = 4reps. The thigh had to be just below parallel. We could rest as much as we wanted at the top. It was very important to hold a solid position, chest and elbows up throughout.


5 x 8 reps [B]Front squats[/B]


And to finish it all off:

[B]5min row/5min Ski each[/B]

Total 4050m/220 calories



[B][COLOR="blue"]Cool down[/COLOR][/B]
a good 20min stretch.

and that was that for this week.

Alex Burden 08-25-2019 12:31 AM

Re: Its me and it's her (the wife)
 
It's Sunday morning and of all i am going to welcome myself into the 50-54 age group :D


[B]Birthday run[/B]
The wife wanted to run first thing this morning.... no breakfast in bed for me :(:(

We ran the wood run in the country...
3.5km in 22:34

no bad as we haven't run the past week.

Alex Burden 08-26-2019 01:02 AM

Re: Its me and it's her (the wife)
 
Monday morning - both feeling quite good and looking forward to today.

[B][COLOR="Blue"]Warm up[/COLOR][/B]
extensive shoulder warm up with bands and PVC pipe.
15 min i would say.


[B][COLOR="blue"]Shoulders and Arms[/COLOR][/B]
3 x 15 reps - Banded face pulls
3 x 15 reps - Banded rear delt flyes
3 x 15 reps - Banded hich pulls
3 x 15 reps - Barbell shoulder press from behind neck
3 x 15 reps - DB Arnold presses

High reps low weight, good connection with the muscles.


3 x 15 reps - EZ-bar bicep curls
3 x 15 reps - EZ bar tricep presses on bench

3 x 15 reps - Bicep cable curls superset with
3 x 15 reps - Cable Tricep pushdowns

Great pump after these



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

Alex Burden 08-27-2019 12:37 AM

Re: Its me and it's her (the wife)
 
Tuesday morning, both feeling a little tired but looking forward to today.

[B]Plan -[/B] Back and chest


[B][COLOR="Blue"]Warm up[/COLOR][/B]
There was a lot of rotator cuff moblity work to activate the rear delts, traps, scapulars.
8 sets of very high reps only using arms.


[B][COLOR="blue"]Back[/COLOR][/B]
6 x 7 reps - Cable rows wife took it to 45kgs and i took it to 70kgs
6 x 6 reps - Wife grip front pulldowns wife 40kgs, myself 80kgs
2 x 20 reps - DB under hand bent over rows 8-15kgs

Felt good and really good muscle contact. Great form throughout


[B][COLOR="blue"]Chest[/COLOR][/B]
7 x 5 reps - DB bench press wife maxed out at 17.5kgs and i hit the 40kg dbs, both very pleased with that.
12 x 3/5 reps - push ups. Strict


[B][COLOR="blue"]Extra[/COLOR][/B]
[B]Abs[/B]
[B]6 rounds of:[/B]
5 vacuums using the dip bar
10 sit ups

These burned at the end.



[B][COLOR="blue"]Cool down[/COLOR][/B]
upper body stretch for 20min


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