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Alex Burden 09-26-2017 02:23 AM

Re: Its me and it's her (the wife)
Missed yesterdays workout as we have been away a few days, family comes first all of the time.

So the plan for today was to try at least one of the Team series workouts and after that do something else.

[B][COLOR="Blue"]Warm up[/COLOR][/B] 4 rounds
3min on the rower to get the blood on the move
25 DU's
6 lengths of gym run
25 DU's

Shoulder warm up and mobility for 15min

Then we started to hit some deadlifts to get the hammys going and high knees.

[B][COLOR="blue"]Team series workout 4 scaled[/COLOR][/B] for time
100 Cal row
100 high knees

[B]Time 8.17[/B]

The wife does not like to compete and has no interest in it but she likes to give things a go just to see what happens. The goal was to get in under 9min which we did. We split the row up into 65 cal for me and 35 for the wife and we were done with that 5min something. We could have shaved off a bit more if i had rowed another 10 cal but it is important to share the load and she was pleased with that. I hit 30 high knees before she jumped in and then we just ripped through the rest.

Dead lift

Weights for myself 70kgs on the dead lift and 50kgs on the C&J
for the wife 35-63kgs on the dead lift and 20-33kgs on the S2O

The the wife said lets do this one again, so we did just that, another round. For my part those 50kg C&J felt really light. Wife started at one weight on both movements but had to add weights as it was too light for her. This is also a sign she is getting better and stronger.

[B][COLOR="blue"]Cool Down[/COLOR][/B]
stretch and mobility in general for 20min

but some strategic trap/rear delt/scapular work 4x10 reps

A good day today and the wife was very pleased :D

Alex Burden 09-27-2017 02:25 AM

Re: Its me and it's her (the wife)
Wednesday morning and both of us were tired :( but we have a plan and we need to stick to it. The plan is a [B]Classic 5,3,1 for strength[/B].

[B][COLOR="Blue"]Warm up[/COLOR][/B]
60 cals on the rower

stretch and mobility plus warm up with what was to come. All in all 25min.

[B][COLOR="Blue"]Classic 5,3,1[/COLOR][/B].
Take the weights as high as you like. Its been a while since we hit squats last.

[U][B]Back squats[/B] 5,5,5 3,3,3 1,1,1[/U]
[B]Wife[/B] - 20,25,30, 35,40,45, 50,[B][COLOR="SeaGreen"]55kgs/121lbs [/COLOR][/B](91% of 1RM) ,58kgs wife did not reach parallel on last lift so it did not count.

[B]Myself[/B] - 60,80,90, 100,105,110, 117,122,[B][COLOR="seagreen"]127kgs/280lbs[/COLOR][/B] (91% of 1RM)
All he lifts felt really good, solid all the way.

[U][B]Front squats[/B] 5,5,5 3,3,3 1,1,1[/U]
[B]Wife[/B] 25,28,31,33,36,38,42,45,[B][COLOR="seagreen"]48kgs/105lbs [/COLOR][/B](90% of 1RM)
The wife came into her element on the front squat and was so solid all the way through. No problem getting that 48kgs up. There is alot left in the tank for later... very impressed :D

[B]Myself[/B] 60,65,70,75,80,85,92,100,[B][COLOR="seagreen"]110kgs/242lbs [/COLOR][/B](91% of 1RM)
These felt really good all the way today, no problems at all. Made a small adjustment to my fingers in the rack position and it felt allot better. That mobility work is paying off.

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

We were both pleased with todays results.

Alex Burden 09-29-2017 01:20 AM

Re: Its me and it's her (the wife)
Friday morning and feeling quite good. The wife was a little tired this morning which might have something to do with her being out late with friends yesterday :D which makes it even more fun for today. My quads were sore yesterday the day after the squat day, lucky enough it was not that bad this morning.

So the plan for today is [B][COLOR="Blue"]lungs[/COLOR][/B]....

[B][COLOR="blue"]Warm up[/COLOR][/B]
General stretch all over with a little more focus on legs.

Continue to warm up with what was to come as we set everything up.

So the plan for today was to complete 2 different EMOMs, but the difference being that you get to either start on one or the other EMOMs. I gave the wife the choice to start on the EMOM she wanted first :D i was feeling nice today. I think she made the wrong choice :yikes:.

[B][COLOR="blue"]E2MOM for 14minutes.[/COLOR][/B] wife chose to do this first.
7 lengths of gym run (total 140meters)
Air assault bike for total calories

[B]Wife[/B] - 72 calories
[B]Myself[/B] - 121 calories

REST 5min

[B][COLOR="blue"]E2MOM for 14minutes.[/COLOR][/B] I did this one first.
7 burpees
Row for Calories

[B]Wife[/B] - 87 calories
[B]Myself[/B] - 117 calories

The reason i thought the wife made the wrong choice to hit the AAB first is that i felt that i was so much more warmed up before i hit the AAB and did not hit that lactic acid level. I tried to keep 20-21 cal/min on the AAB.
The wife's legs got pumped after 4 rounds which made the run a little harder for her. Next time we do this, maybe next week i will hit the AAB first to see if it makes a difference.

[B][COLOR="blue"]Cool down[/COLOR][/B]
A good stretch and some mobility work for 20min, plus allot of sweating.

Quite a simple day today but really got a sweat on. Both of us were quite pleased with this week.

Thats that, back Monday

Alex Burden 10-02-2017 01:50 AM

Re: Its me and it's her (the wife)
Monday morning and feeling great, a little tired but who likes Monday's ;).

So the plan for today was to check on our progression on shuttle runs.

[B][COLOR="Blue"]Warm up[/COLOR][/B]
1k on the rower

Stretch and mobility plus a runnning warm up for 6min or so.

[B][COLOR="blue"]Shuttle runs[/COLOR][/B]
One clock 10x10 shuttle runs each (10 lengths = 200m)

So the way we did this one was for the wife to run her first 10 and as soon as she crosses the line i would start my 10, she would rest and so on and so on.
Now we had one clock so as soon as you passed the line after your round you would write up your time on the wipeboard. The reason for this is that we wanted to see the total time at the end but also the fact that we did not want to know how long each round was taking. Focus was on running as even as possible over the 10 rounds.

Previous averages for us:
Wife: 1.10,2
myself: 54.4


[B]Average time:[/B] 1.04,8 new PB average by 5.4 seconds :pepper:


[B]Average time:[/B] 52.9 seconds new average PB by 1.5 seconds :pepper:

Today actually felt quite good and when we were half way the clock was on 9.51 which i knew was a lot faster than all of the previous times and to get below 20min would be great. We were done at [B]19.39[/B] the last time we did this in 20.46 in June. The largest contributer to today was the wife with 54 seconds better than her last run :D, she is on a role.

Then we did some rear delt and trap work 2x10 reps and 2x8 reps.

Then 10seconds on 10 seconds off x 10, superman alternating with lower traps and rhomboid contractions.

[B][COLOR="blue"]Cool down[/COLOR][/B]
A good general stretch for 20min

Alex Burden 10-03-2017 12:37 AM

Re: Its me and it's her (the wife)
Tuesday morning and it is so dark in the morning now :( both a little tired today but looking forward to today. I have an idea to do fight gone bad but i chnaged that to a partner workout, not that it is going to be any easier.

[B][COLOR="Blue"]Warm up[/COLOR][/B]
stretch and mobility in general for the whole body at the same time we set up and warmed up with all of the movement to come. In total 20min.

[B][COLOR="blue"]Partner workout[/COLOR][/B]
1 clock from the start of the DU/SU.

[B]300 DU/SU[/B] [U]*buy in*[/U]

Then complete:

[B]200 cal on AAB[/B]

at the same time we must complete:

[B]60 KB Gobblet squats [/B]20/12kgs
[B]40 Sumo DLHP [/B]34/20kg barbell
[B]20 Burpees[/B]
[B]40 T2B/K2C[/B]
[B]60 S20[/B] 34/20kg barbell

[B]100 wall balls[/B] 9/4kgs [U]*buy out*[/U]

We were done with all of the movements before the AAB today and we had 18cals left. Done with the [B]AAB at 21.56[/B] and we went strait over to the wall balls and we were done at [B]25.54[/B]

This was a hard one and we both got a really good sweat on. The good thing is that we try not to let each other down and give encouragement when we could.

[B][COLOR="blue"]Cool down[/COLOR][/B]
allot of sweating, clean up our **** and stretch for 15min.

Alex Burden 10-05-2017 12:33 AM

Re: Its me and it's her (the wife)
Thursday morning and feeling good, wife was tired today and it took her 5min or so to get out of bed. Got to the gym 10-15min later than normal too which is not that good as we like to be done 07.30 at the latest but today we were late.

So there were 2 different plans for today with a very limited number of lifts, the wife's plan was focus on OHS with a little twist before she got there. C&J first to get a good feeling of having the weight overhead and then onto OHS.
The plan for me was focus on snatch with a twist, C&J first, OHS and then snatch.

Its been a while since we have done these lifts and this is something we need to get back into. Now that the wifes elbow if getting better she can start to lift but at a safe level for her.

[B][COLOR="Blue"]Warm up[/COLOR][/B]
1K on the rower to get the body going.

mobility, stretch to get ready for what was to come. Extensive shoulder warm up and mobility was vital today.

[B][COLOR="blue"]The plans[/COLOR][/B]
[B][U]C&J 10 x 1 reps[/U][/B], take the weight as far as you like. Every lift should count and each lift should be lifted as if it was a PB attempt.

[B]Wife:[/B] 15, 20, 25, 28, 30, 30, 30, 33, 33, 33, 33kgs/72lbs
[B]Myself: [/B]40, 50, 55, 60, 65, 70, 80, 85, 88kgs/193lbs

The wife repeated some of the weight as she did not feel that the lift was good even though she got the weight up. best lifts were at 33kgs.
2 of my lifts i power cleaned for some reason!! the best lifts were at 70 and 88kgs.

[B][U]OHS 10 x 1 reps[/U][/B] for the wife, [B][U]5 x 1 reps[/U] [/B]for myself

[B]Wife: [/B]10, 13, 15, 18, 20, 23f, 23, 23kgs/50lbs, 20, 20
[B]Myself:[/B] 50, 55, 61, 66, 72kgs/158lbs

Wife had 1 failure because she did not hit parallel. The weight was not heavy as her lifts were solid all the way, she just needs to trust herself because she has allot more in the tank.
I was so solid today and the 72kgs was no problem, so stable at the bottom and could easily drive it up. bit of a shame i only had 5 lifts.

[B][U]Snatch 5x1 reps[/U][/B]

[B]Myself:[/B] 50f, 50, 55, 60, 65kgs/143lbs

Missed the first lift as i was rusty and needed to get into things then things started to pick up. Best lift was at 60kgs.

On a whoile today this was quite tough on the brain, not that many lifts but its the concentrating that beats you down. The numbers were still quite good for us in the end.

[B][COLOR="blue"]Cool Down[/COLOR][/B]
Clean up and stretch for 15min

Alex Burden 10-06-2017 12:52 AM

Re: Its me and it's her (the wife)
Friday morning and late again to the gym..... been late most of this week :( so i changed the plan to sometjhing else.

[B][COLOR="Blue"]Warm up[/COLOR][/B]
1k row

mobility, stretch for 10-15min.

[B][COLOR="blue"]New Plan[/COLOR][/B]
So due to the fact we were a little late i thought that we could do something that is fun. The longer it goes the harder it gets.

[B][COLOR="blue"]Round 1[/COLOR][/B]
[B]4 single arm OH farmers walk [/B]lengths of gym (80m) 20/12kg

[B][COLOR="blue"]Round 2[/COLOR][/B]
[B]4 single arm OH farmers walk [/B]lengths of gym (80m) 20/12kg
[B]20 Walking lunges[/B]

[B][COLOR="blue"]Round 3[/COLOR][/B]
[B]4 single arm OH farmers walk [/B]lengths of gym (80m) 20/12kg
[B]20 Walking lunges[/B]
[B]20 Sit ups[/B]

[B][COLOR="blue"]Round 4[/COLOR][/B]
[B]4 single arm OH farmers walk [/B]lengths of gym (80m) 20/12kg
[B]20 Walking lunges[/B]
[B]20 Sit ups[/B]
[B]10 push ups[/B]

[B][COLOR="blue"]Round 5[/COLOR][/B]
[B]4 single arm OH farmers walk [/B]lengths of gym (80m) 20/12kg
[B]20 Walking lunges[/B]
[B]20 Sit ups[/B]
[B]10 push ups[/B]
[B]10 pull ups/ring pulls[/B]

[B][COLOR="blue"]Round 6[/COLOR][/B]
[B]4 single arm OH farmers walk [/B]lengths of gym (80m) 20/12kg
[B]20 Walking lunges[/B]
[B]20 Sit ups[/B]
[B]10 push ups[/B]
[B]10 pull ups/ring pulls[/B]
[B]15 Wall balls 9/4kgs[/B]

[B][COLOR="blue"]Round 7[/COLOR][/B]
[B]4 single arm OH farmers walk [/B]lengths of gym (80m) 20/12kg
[B]20 Walking lunges[/B]
[B]20 Sit ups[/B]
[B]10 push ups[/B]
[B]10 pull ups/ring pulls[/B]
[B]15 Wall balls 9/4kgs[/B]
[B]16 superman holds 10 seconds on/10 off[/B]

After the first rounds we just added a movment that come into our heads.

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

All in all a good week... back Monday

Alex Burden 10-09-2017 01:07 AM

Re: Its me and it's her (the wife)
Monday morning and actually feeling quite good, yeh maybe a little tired but we need an hour to really wake up. Considering i drank 4 beers over the weekend and ate way to much sugar i feel quite good. Wife was in a good mood and looking forward to today.

So the plan for today AMRAP, AMRAP, AMRAP, AMRAP :)

[B][COLOR="Blue"]Warm up[/COLOR][/B]
1k on the rower

jogging and extensive shoulder warm up plus a general stretch all over.

[B][COLOR="blue"]AMRAP day.[/COLOR][/B]
The plan was to start easy and let things get harder and longer as time went. The order/flow of what we did was also important as it made the transition easier to the next AMRAP.

[B][COLOR="blue"]AMRAP 5min[/COLOR][/B]
Hang power snatch 35/15kgs

[B]Wife [/B]- 6 rounds (42 reps)
[B]Myself[/B] - 7+4 (60 reps)

[U]rest 3 min[/U]

[B][COLOR="blue"]AMRAP 6min[/COLOR][/B]
10 cal row
10 box jumps 24/20"

[B]Wife [/B]- 4+3 (83 reps)
[B]Myself[/B] - 4+10 (90 reps)

[U]rest 4 min[/U]

[B][COLOR="blue"]AMRAP 7min[/COLOR][/B]
20/40 DU/U's
10 Sit ups

[B]Wife [/B]- 7+3 (353 reps with SU's)
[B]Myself[/B] - 8 rounds (240 reps with DU's)

[U]rest 5 min[/U]

[B][COLOR="blue"]AMRAP 8min[/COLOR][/B]

Bench press 50/25kgs
Dead lift 70/49kgs

[B]Wife [/B]- 9+10 (100 reps)
[B]Myself[/B] - 10+3 (113 reps)

Good flow and we were both pleased with the results. We never rushed anything, we both kept a good pace with out hitting that brick wall. Maxing out at 100% on any of the first 3 AMRAPS would have messed things up. maybe went 80-90% all the way through and on the last one we went for it.

[B][COLOR="blue"]Cool down[/COLOR][/B]
Clean up the mess and stretch for 15min.

Alex Burden 10-10-2017 02:42 AM

Re: Its me and it's her (the wife)
Tuesday and a little tired but on the whole we are feeling really good, just a little sore in some places but nothing special. A good stretch will get rid of that :)

So for today... as i mentioned earlier the wife does not like to compete but she likes a challenge and as a team she is more for it. So i went though the scaled possibilities with her and she was given the choice of 4 different workouts... her choice was [B]Team series event 3[/B].

She still has a little problem with her elbow but it is allot better. Taped it to give her extra support. She also made the decision to do singles on the cleans so as not to place any extra tension on it. A good call i thought.

[B][COLOR="blue"]Warm up[/COLOR][/B]
One of us the rower while the other completed
run/jog 4 lengths of gym
10 air squats
run/jog 4 lengths of gym
10 walking lunges

2 rounds each of this.

Stretch and mobility in general plus warming up with what was to come.

[B][COLOR="blue"]Team series event 3[/COLOR][/B].
[B]Scaled Workout - For time:[/B]
50 synchronized wall-ball shots
30 cleans, 95/65lb or 43/29kgs

50 synchronized wall-ball shots
20 cleans, 135/95lb or 61/43kgs

50 synchronized wall-ball shots
10 cleans, 155/105lb or 70/48kgs

Men throw a 14-lb. ball to 9-ft. target
Women throw a 10-lb. ball to 9-ft. target

[B]Time cap: 12 minutes[/B]
Tiebreak: Time after wall-ball sets

[B][COLOR="blue"]Result : 184 reps[/COLOR][/B] done with the second round of WB's at 8.13

We had no idea what the wife's PB was on her cleans as she has not done this for a while, but when i got in the office and checked this was a PB by 1 kg but the difference is she did 4 of them within a very short time....:kicking0:. she was really happy when i told her that.

[B][COLOR="Blue"]Cool Down[/COLOR][/B]
5 x 10 calories each on the AAB.

Clean up and then a good stretch for 20min.

The best thing today was proving to the wife that she is way better than what she thinks she is and that she has come a long way over the past year.

That was that... back Thursday

Alex Burden 10-12-2017 01:03 AM

Re: Its me and it's her (the wife)
Thursday morning and it is raining outside... Brrrrrr and a little chilly, only 10c. Went to bed late last night which meant we were both tired this morning :o. Apart from that we were both in a good mood.

The plan was a continuation of the [B]Team Series[/B] and the wife got to choose 1of 3 remiaing for the scaled. She chose [B]Event 8[/B].

[B][COLOR="Blue"]Warm up[/COLOR][/B]
5min on the rower to get the blood flowing.

Then start to warm up with a general stretch but at the same time alos warm up with squats, front squats, S2O to get the feel of things. Once we felt we had the full range of motion i showed the wife how to do jumping C2B.
I would say all in all this took 35 minutes. then it was time.

[B][COLOR="blue"]Team Series Event 8 - Scaled M/F[/COLOR][/B]
[B]For time:[/B]
Partner 1 completes: wife first (took 10.32)
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Then, Partner 2 completes: myself (7.52)
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Men use 45-lb/women 35lb barbell
Time cap: None
Tiebreak: None

[B]Result - 18.24[/B]

Not a bad result for a first time and the wife was quite happy. The row went well for both of us, 4.30 for the wife and 3.50 for me, the wife did sets of 10 on the thrusters and rested more hwich in turn she lost out on time, i broke mine into 15,15,12 and 8 taking a 5 second rest when i dropped the bar. The C2B were not that bad, wife broke them up a bit more and i rested twice but for a very short time. If we do this again i know we can take at least a minute off the time.

[B][COLOR="blue"]Cool down[/COLOR][/B]
Wife started to stretch and i did 40 cal on the AAB at a nice easy pace then started to stretch.

Get rid of our mess and we were done. All in all quite good.

What i do know is that i have 1 extra thing on my to do list for the open, that being work on thrusters at 95lbs allot more. Due to the slight impingment i have in my right shoulder i have not done them for a while so it will be good to add them once a week to increase my workload capacity on them.

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