Its me and it's her (the wife)

[Alex Burden]

So back to work today and the wife was back today too

Warm up
1 min row for calories (minimum 20cals per min for me/15 for wife)
Run 10 lengths of the gym/ wife did 50 DU's

Repeat for 5 rounds.

Then onto
2 front squats
2 back squats
2 deadlifts

We did this for 20-25mins.

Start with the bar and we kept increasing the weight as much or as little as we liked but all 3 movements must have the same weight. After a week off I took it easy with 85kgs max weight and the wife 45kgs.
No idea how many rounds we did but allot.

Then we moved onto the
Dumbell rows 6 sets of 8 reps

Ring pulls 5 reps
5 box jumps
For 8 rounds

T2B/K2C
8 sets of 5 reps
DU's to finish off as a warm down for 10 min, just small sets of 10reps rest 10reps rest...

Then finally
Mobility work and stretching for 20min

All in all a good workout without breaking our backs... nice to take it easy once in a while.

[Alex Burden]

Another day another morning the wife and me

Warm up was very simple today.
Wall balls - 30 seconds
C2 rower for calories - 30 seconds

15 rounds

The wife started on the rower and rowed for 30 seconds, at the same time I am doing wall balls. She calls time and we swap places. We started off taking it easy and built up a pulse and increase the tempo as time went. After 15 minutes of this we were warmed up.

Then we worked on shoulder mobility a little and presses behind the neck.

Today it was all about lungs
5 reps OHS - 45kgs for me and 10kgs for the wife
5 reps C&J - 70kgs for me and 30kgs for the wife.

For 3 rounds to get started.

Then we added 1 movement so it became this: 2 rounds
5 reps OHS
5 reps C&J
5 calorie row

added 1 movement: 1 round
5 reps OHS
5 reps C&J
5 calorie row
5 T2B/K2C

add 1 movement: 1 round
5 reps OHS
5 reps C&J
5 calorie row
5 T2B/K2C
5 KB swings 20kgs/12kgs

add 1 movement: 1 round
5 reps OHS
5 reps C&J
5 calorie row
5 T2B/K2C
5 KB swings 20kgs/12kgs
5 2 feet hop as far as possible

add 1 movement: 1 round
5 reps OHS
5 reps C&J
5 calorie row
5 T2B/K2C
5 KB swings 20kgs/12kgs
5 2 feet hop as far as possible
5 ring pulls

One of us rested while the other worked, but messing around... its 100% and keep moving.

After all of that we stretched for 20minutes...

[Alex Burden]

A brand new day and a brand new challenge

The wife was a little tired this morning but happy which is always a good thing

Warm up
5 min on the C2 rower
Jog for 10min in the box
Some light mobility and stretch to wake the body up.

Then onto:

20min AMRAP

5 reps - Wall balls 9kgs/4kgs
5 reps - T2B/K2C
5 reps - deadlift 80kgs/45kgs
5 reps - air squats
5 reps - barbell rows
5 reps - KB swings 20kg/12kg

Well after 20min the results are in:

Me - 8 rounds + 16 reps = 256 reps
Wife - 9 rounds + 13 reps = 283 reps

Wife blew me away today but I got to give it to her she was on a role and just never stopped moving.

[Alex Burden]

Another week another day another morning... wake up call 05.20 at the gym 06.00

Took Friday and Monday off to work on the house so no training...

So today it was the wife and me

Things are going to be a little different this week only working on 1 rep max.

Warm-up
C2 rower - 5min row for calories
Wallball ladder. Took 5 of the WBs in the gym, 3,4,6,9,10kgs and put them in a line by the wall. Starting with the lightest first 1 rep and then onto the next 1 rep and so on. We did this for 10 rounds.

Then onto 1 reps max today
Squat
Front squat

Increasing the weight as we went along to see where we end up... The wife had a niggle in her thigh and knee so she took it a little easy so as not to hurt herself and concentrate on the movements.

Result for today
Me
Squat 125kgs/275lbs
Front squat 115kgs/253lbs
No lifts were to failure

Wife
Squat 55kgs/121lbs
Front squat 45kgs/99lbs
No lifts were to failure, she lifted these very easy taking into account the focus was on technique and form and not the weight. It will be great when we can test this again when she feels ok to see what she can really lift.

All in all a good day

[Alex Burden]

And here we go again.... another sunny morning and zero degrees outside..

Well yesterday the wife had a niggle in her thigh and knee so last night we did 45min stretch and flossing on the legs to help her release that tightness she had. Later that evening she felt lighter in her legs and this morning she felt allot better with a 75% reduction of what she felt yesterday.

So continuing on this weeks theme... 1 rep max

warm-up
Ergo ski and C2 rower for a total of 10minutes.
light stretch and mobility in general for 15min

Then onto deadlift
Starting with only the bar and increasing the weight and lowering the reps as we went along.

Rep scheme:
8,8,7,7,6,6,5,5,4,4,3,3,2,2,1,1,1,1,1,1,1,1,1,1,1. .... until we reach our limit.

Result for today
Me
175kgs/385lbs no lift to failure no PR but new year best lift

Wife
92kgs/202lbs no lift to failure but a new PR by 12kgs/26lbs
Wife was really pleased with the result as she did not think she had it in her but she did really well.... it was her day today

[Alex Burden]

Sun's up and a change of plan today..

Some what tired today so no 1 rep max today but this still does not mean it is going to be easy. Wife agreed so we did it different today but she still changed her mind later.

Warm-up
100 calorie row

Then onto:
Bench press - sets of 8 reps, increasing the weight as much or as little as we wanted.

Me - finished off with 3 sets of 8 at 80kgs/176lbs
Wife - finished off with a PR at 42kgs/92lbs

Total number of sets was about 15 each

Then we moved onto
Back and rear delts
Dumbbell rows sets of 8 reps on a bench that has been raised 1½ feet to give clearance. Increasing weight as we went along.

Total number of sets - about 12 each I think.

We then moved on to rear delts - we probably did 8 sets of pure rear delt work to finish it off.

Final thing we did:
lengths of the gym (1 length is 25meter)
1 min do 8 lengths as a test run to see how much time we had left to rest once done. This was an indicator to see and plan the next 5 minutes.
EMOM for 5 minutes
6 lengths of the box - 70-90% of max speed. this left anything between 15 and 25 seconds rest.

Finally:
stretch and warm down

all in all a good day and wife did it again.... new PR

[Alex Burden]

Today is Friday .................. YES

So this is the fourth day in a row for the wife and me. Now the funny thing is the wife went out yesterday and was not going to work out today but when I told her what I had planned she said "I want to do that".

Warm-up
10min on the C2
Twist to rowing - row at a nice comfortable pace but not to easy. When the clock hits every 30 seconds you pull really hard for 3 rows and then go back to the comfortable row. We did this for the full 10mins.

Now to see what is happening set the rower to calories, so that you can compare the comfortable row with the hard pull row. This is a really good indicator as to what is going on. A bit different and definitely not boring.

After that some light stretching and general mobility to get the body going.

Then Finally: Every second minute on the second minute (E2MOM) for 15 rounds. Choosing our own weights.

5 Box jumps over
5 T2B/K2C
5 KB swings
5 Cleans
5 Med ball lifts over shoulder

In our case we did a few dry runs to check how long this actually took and we found this was just around the minute mark thus leaving under a minute rest.

We knew as time moved on we would get tired and the rest would be reduced which we had planned for from the start. Towards the end it took around 1½ minutes per round (1min 50 was the worst time I had for 2 rounds , so not allot of rest then).

Warm down after
Light jog for a while and then onto stretch

So all in all today a really good workout and the wife really enjoyed it.

[Alex Burden]

Yesterday and today

Rest days... Well deserved.

[Alex Burden]

And he we go -- a new day, a new start to the week.

Somewhat tired today after working on the house the whole weekend but no matter how tired, we get up, get in the mood and hit the gym

There is one great thing that really makes the wife and me happy in the morning and that is the person that works in our gym and opens up in the morning she is always happy and makes you feel good in the morning and puts you in a great mood. Imagine if all gyms could be like that.

Warm-up
10min on the C2
Twist to rowing as on Friday last week - row at a nice comfortable pace but not to easy. When the clock hits every 30 seconds you pull really hard for 4 rows this time.

After that some light stretching and general mobility to get the body going.

Then onto some shoulder presses behind the neck at a light to moderate weight.
Then some push jerks sets of 5 reps with shoulder press 5 reps between the sets.

After that we moved onto pull ups. The wife did them assisted and sets of 5 reps and I did strict in sets of 3. total - 15 sets.

After this we did some tricep and bicep work for 8 sets of 8 reps on both. This was fun because it has been a while since we did any normal lifting. Big arms... can't beat it

Finally:
lengths of the gym (1 length is 25meter) EMOM for 5 minutes
6 lengths of the box - 80-100% of max speed.

All in all a good day - simple nothing complicated.

[Alex Burden]

Hello Tuesday a chilly morning but loads of sunshine... The wife was in a good mood too

Theme for today was to share to load... no rocker science, simple movements.

Warm-up
C2 rower - 2.5 km
100 reps wall ball ladder (5 WB's all different weights)

I started on the WB and the wife on the rower, I did x number of WB's while the wife burned of the meters on the rower and then I called change, so we changed places and continued without resetting the rower.. we kept doing that until we had completed everything.

some light stretching and mobility

Then onto
100 reps T2B/K2C - Same thing - do as many reps as you want and then change places, one works while the other rests.

100 reps - Box jumps over - Same thing - do as many reps as you want and then change places, one works while the other rests.

200 reps - Shoulder press behind the neck, shoulder press/push press, push jerk, and push jerk from behind the neck. Same thing - do as many reps as you want and then change places, one works while the other rests. trying to increase the weight as we went along.

Stretch and warm down after we were done.

Wife thought this was a good workout, nothing complicated, just hard work.

As she says "you only get out of it what you put into it"