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Old 05-28-2019, 12:19 AM   #981
Alex Burden
Member Alex Burden is offline
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,746
Re: Its me and it's her (the wife)

Tuesday morning, both showing signs of soreness in the legs today. We both slept well but woke up 30min early which means we will be tired tonight.

Plan - back to basics, shake the rust off

Warm up
4min on the AAB nice and easy

Pipe and band work to get the upper body going
Warm up legs and make sure we have full mobility.

a good 25min today

Back to basics
We have not snatched, C&J the past 2 months (pre and post knee surgery) and now it is time to test them. We both know that we are going to be rusty on these and the goal was to get back into it. The weight was not important, take it as far as we liked but the lifts must be good. It takes the same amount of brain and muscle power to complete a bad lift as it does a good lift, so why waste it. Quality all the way today.

1 clock
10 min - Drop Snatch (Snatch Balance)
15 min - Snatch
15 min - C & Jerk
15 min - Deadlift

We never kept count of the reps, this was all by feel but we completed multiple reps on the final weights.

Wife took weights to:
Drop Snatch - 12.5kgs/27.5lbs
Snatch - 15kgs/33lbs
C&J - 35kgs/77lbs
Deadlift - 85kgs/187lbs

I took weights to:
Drop Snatch - 50kgs/110lbs
Snatch - 55kgs/122lbs
C&J - 75kgs/165lbs
Deadlift - 160kgs/352lbs

The reason for the the drop snatch is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed. The drop snatch is a good choice of exercise to develop speed and aggression in the final part of the snatch turnover, to develop precision in bar and foot placement and posture in the snatch turnover, and to develop strength and confidence in the receiving position of the snatch. This was the perfect exercise before progressing into the snatch and also a confidence builder. After 10min we both felt great and the speed and stability was there.

Snatch went well from the start. It shows we have been away from it for a while but after 5min or so and the lighter weight things really picked up. The drive and speed under the bar was there, but most important we received the bar in the hole and was so stable. All that technique work really pays off and shows itself at these times.

From the snatch into the C&J was very simple, the body had the speed from the snatch which made it simple to get things going. Speed under the bar and so explosive in the jerk.

Deadlift was basically added for a bit of fun at the end but in the back of my mind also driving from the heels. The hammies started to feel it when the weight went up which also confirms that yesterdays workout did it's thing.

We were both pleased with how things went and very pleased with the weights. The most important thing to come from today was that i felt nothing in my knee at any time, this means that it's full speed ahead now. I have checked everything with my knee so now i can do everything but i am still going to be smart before the really heavy weights come again.

Cool down
clean up and stretch for 20min
Better than today, stronger than tomorrow.
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Old 08-14-2019, 07:46 AM   #982
Alex Burden
Member Alex Burden is offline
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,746
Re: Its me and it's her (the wife)

I have a few days of workouts to add but I am going to wait a few days just in case they restart the server/database/repository and everything gets back up to date.
Better than today, stronger than tomorrow.
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Old 08-16-2019, 01:13 AM   #983
Alex Burden
Member Alex Burden is offline
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,746
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

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)
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.

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
– 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

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.
Better than today, stronger than tomorrow.
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Old Today, 01:22 AM   #984
Alex Burden
Member Alex Burden is offline
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,746
Re: Its me and it's her (the wife)

Monday morning and feeling quite good. Both had a good weekend taking care of a lot of small jobs around the house.

Plan for 2 weeks - Bodybuilding, wife wants to do some strength/bodybuilding workouts.

Warm up
5min nice and even on the AAB

light mobility/stretch

A couple of warm up sets on each movement before starting

5x10 reps - leg extensions
5x10 reps - leg curls
5x10 reps - leg press
5x10 reps - walking lunges holding 6-9kg med ball on shoulder.

All of the sets were completed with a 45 sec rest between them. No rush, nice and controlled. Increase weight as we wanted.

5x15 reps - AB rope crunches in pulldown machine
5x10 reps - strict high knees hanging from rings.

Cool down
stretch and mobility for 20min

Not a bad start to the week.
Better than today, stronger than tomorrow.
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