Re: Its me and it's her (the wife)
Going to add this weeks 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
AAB for 5min
Light stretch and mobility work
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.
Run and our version of acid bath from Dubai.
3km run for time. (treadmill)
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 dont have the concept bike so we used the AAB instead.
This was hard but we could both push a little harder on this I think. Wifes 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.
EMOM day with a lot of variations. 5min rest between each EMOM which was enough time to get the next wod ready.
KB Deadlift + 2 reps every minute, same weight
Wife 16kg/35lbs Kbs
Nice easy start to the day, should have gone heavier
DB bench press - 8 reps, increase weight as you like every round
Wife 9,10,12,14,16kgs/35lbs x 4 only
Good pump on this, wife only completed 4 reps on the final round.
KB swings 10 reps, same weight
Not heavy just do it
Strict pull ups as many reps as you like, pro/supinated/close grip row grip
Wife 10,6,6,6,8 (assisted)
Got heavy but they felt good
KB Goblet squats 10, 8, 6, 4, 2reps increase weight every round as much as you like
No problem on this, can go heavier next time
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
Row 440 cals/7961meters
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.