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Old 02-01-2019, 01:52 AM   #890
Alex Burden
Member Alex Burden is offline
 
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Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,750
Re: Its me and it's her (the wife)

Friday morning and back at the gym . Both a little tired but feeling good. Knee is an issue but being smart is the name of the game today.

Plan - grippy



Warm up
1km row
extensive shoulder/tricep warm up with bands, pipe and OH presses.

20min i would say.



Part I - 15 Clock

Wife:
Box hold - 15 sec x 4 rounds, 20 seconds x 4 rounds, 25 seconds x 1.
Wall walks - 10 second holds x 4.

She did really well today. her wall walks were getting closer and closer to the wall after each attempt. This is new to her and she is progressing really well.


Myself:
Strict HSPU - 1, 2, 2, 2, 2, 2, 3, 3, 4, 3 total 24 reps

I am so pleased with today and completing multiple reps is fantastic for me. I felt really solid and my form was great. I am able to keep my feet together the whole time in a nice peak. I still can't do kipping HSPU, it just feels weird and i can't get my body to do it. have to work on that.

We would rotate so that i could watch the clock for the wife and we could rest between. I completed mine within 9min and from that time i helped the wife with her wall walks.



Part II - Grippy
EMOM for 18min

Min 1 = 5 Hang Power Clean 25/50kgs (55/110lbs) + 5 burpees over the bar
Min 2 = 5 C2B/pull ups (assisted)
Min 3 = 5 S20 25/50kgs (55/110lbs) + 5 burpees over the bar
Min 4 = 30 second hang from pull up bar
Min 5 = 5 deadlift 25/50kgs (55/110lbs) + 5 burpees over the bar
Min 6 = 5 C2B/pull ups

Min 7 = 5 Hang Power Clean + 5 burpees over the bar
Min 8 = 30 second hang
Min 9 = 5 S20 25/50kgs + 5 burpees over the bar
Min 10 = 5 C2B/pull ups
Min 11 = 5 deadlift + 5 burpees over the bar
Min 12 = 30 second hang

Min 13 = 5 Hang Power Clean + 5 burpees over the bar
Min 14 = 5 C2B/pull ups
Min 15 = 5 S20 + 5 burpees over the bar
Min 16 = 30 second hang
Min 17 = 5 deadlift + 5 burpees over the bar
Min 18 = 5 C2B/pull ups

This was good and brought the pulse up. The wife completed her Cleans, S2O and Deadlift with the BOB between 35-40 seconds which gave her enough time to rest. I completed all of mine rounds between 25-30 seconds. C2B and pull ups were fast for both of us.



Cool down
stretch for 20min or so and chat a lot.

and that was that for this week.
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