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Old 08-16-2019, 01:13 AM   #983
Alex Burden
Member Alex Burden is offline
 
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Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,767
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.

Monday – just get back into things
Warm up
AAB for 5min
Light stretch and mobility work

Squat
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.


Snatch – 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.



Tuesday
Run and our version of acid bath from Dubai.

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

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


*Acid Bath* from Dubai
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.



Thursday
EMOM day with a lot of variations. 5min rest between each EMOM which was enough time to get the next wod ready.

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

Nice easy start to the day, should have gone heavier


EMOM 5min
DB bench press
- 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.


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

Not heavy just do it


EMOM 5min
Strict pull ups
– 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


EMOM 5min
KB Goblet squat
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


EMOM 5min
T2Rings
– 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.



Friday – partner – for time
Row for calories

@ the same time

100 C&J 20/50kgs (44/110lbs)
100 Burpee box jump overs
100 sit-ups


Results:
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.
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