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Old 12-13-2018, 03:38 AM   #851
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and really tired. I thought i was tired until i saw the wife ha ha ha

Plan - i had one and then we did the warm up. I threw the plan out after the warm up and we did something else. Rather than complete the plan we are saving it for tomorrow and today was nice and easy.



Warm up

1km row
reststance band on upper body
after that new plan

20min i would say



So what we did do?
Dumbell bench press

Wife:
8x10kg x2
8x12kg x2
6x14kg x2
4x16kg x2
2x18kgs/40lbs new PR With DB's
11x14kgs

Myself:
8x10kg x2
8x12kg
8x18kg
8x22kg x2
8x26kg x2
6x30kg x2
10x30kg/66lbs

Between our sets of DB bench press
back extentions
10x8reps

Nothing special but nice to focus on something else. Wife was really pleased with her weight on the DB..



To finish it all off - Superman
holding PVC pipe close and wide grip

10 x 15 seconds on/ 10 off

this sucked from the start but felt quite good by the end




Cool down
chat and stretch for 20min
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Old 12-14-2018, 01:01 AM   #852
Alex Burden
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Re: Its me and it's her (the wife)

Yesterday evening both the wife and I were tired. I asked the wife how she was doing and if she would like to rest tomorrow. So it was an easy decision take an extra rest day and make the most of it. Its smart to let the body and brain rest.

So thats what we did.... back Monday
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Old 12-14-2018, 10:12 AM   #853
Vic McQuaide
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Re: Its me and it's her (the wife)

Enjoy the weekend you 2!
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Old 12-17-2018, 12:36 AM   #854
Alex Burden
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Re: Its me and it's her (the wife)

We got to the gym at 06.05 this morning (5min late) but this did not make any difference as whoever was going to open was late at this time maybe 6 or 7 people waiting.

20min later 25 people waiting.... people are pi"#%

40min later and the mob has grown and things are not good.

50min later the wife an i give up, now only 10 people waiting.

Whoever should have opened the gym today is going to get so much **** tomorrow, this is not good. This is what they get if the gym cuts costs by having only 1 person open up.

So today became a non wanted rest day.
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Old 12-18-2018, 02:12 AM   #855
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday and both of us feeling really good, mind you we had an extra rest day yesterday. 2 hours late they opened the gym.... what a joke!

Plan - yesterday = today = Grip


Warm up
1k row
pipe work
start to warm up with what was to come

25min in total.



Grip

3min AMRAP
3 Power snatch 20/40kgs (44/88lbs)
5 T2B/K2C
200/150 Row

Wife - 2rnd + 2
Myself - 2rnds

Wife got ahead on the power snatches TnGo, i went singles and almost caught her at the end, came up short. Plus we had a lot to do afterwards.


Rest 3min


4min AMRAP
3 Power snatch 20/40kgs
5 T2B/K2C
3 Deadlift 20/40kgs
200/150 Row

Wife - 2rnd + 71
Myself - 2rnds + 69

We were head to head the whole time but she hit the final row a few seconds before me and i was 2 meters short of her on the final rower.


Rest 3min


5min AMRAP
3 Power snatch 20/40kgs
5 T2B/K2C
3 Deadlift 20/40kgs
5 Pull ups
200/150 Row

Wife - 2rnd + 92
Myself - 2rnds + 89

almost had her this time, still came up short by 3m at the end.


Rest 3min


6min AMRAP
3 Power snatch 20/40kgs
5 T2B/K2C
3 Deadlift 20/40kgs
5 pull ups
3 Clean & Jerk 20/40kgs
200/150 Row

Wife - 2rnd + 116
Myself - 2rnds + 79

Just could not catch her at the end, i took a couple of seconds rest before my second round of pull ups and that was the time i needed at th eend to beat her on the row. learn by those mistakes, can't give the wife anything these Days

This was all grip but also pacing because it is easy to blow out and then the rest of the workouts will be bad.

We actually thought we may have completed 3 rounds as we started to 1min to each WOD but we couldn't, but it was still a lot of fun, we really enjoyed it.


Cool down
Clean up and stretch for 20min
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Old 12-19-2018, 01:25 AM   #856
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday - keeping to the plan - conditioning, low impact. Both of us are feeling really good not big problems.

Plan - row - run - ski

Warm up
Jog for 5 or 6min just to get the legs going. This is also good because we find out if our running shoes need to be adjusted or not.

resistance band - shoulders and back

20min or so.



Plan

Row - for time - (wife 75% of my load)
Wife - 150 cal = 12.19 (2636m)
Myself - 200 cal = 11.37 (2930m)

Results from last week
Wife - 12.47
Myself - 12.03

Rowers set to 129 and 135 drag, after that we more or less paced off each other the whole time. Felt good and we both improved on last week.



Rest 7min



Run - for time - treadmill
Wife - 3km - 19.11
Myself - 3.5km - 18.49

The past couple of weeks the wife has been close to running 3km in 20min so today that was her goal and nothing else. I could only run as long as it took the wife to run 3km but my goal was 3.5km. So i would either reach my goal or run as far as i could. The wife was running well and smashed her goal, i was unsure if i could beat her but the last half of the run i had a plan to speed up and it worked.



Rest 10 min



Ski-erg - for time (wife 75% of my load)
Wife - 100 cal - 11.38
Myself - 130 cal - 9.51

The goal for today was to try and complete this in 10min, ski is harder on the wife and it showed today but she kept a nice even pace the whole time. She was still pleased with her result, she never gave up and she was in the zone the whole time.
I was unsure if i could hit my goal keeping an average of 13cal/min and after 5min i was about 10 seconds off. I started to concentrate a little more from there and with 2min left i was very close so i started to pull a little harder and beat my goal by 9 seconds so i made up 19 seconds withiing the final 65 cals. very pleased with that.



Cool down
sweat and sweat
light general stretch for 15min i would say.
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Old 12-20-2018, 02:10 AM   #857
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and we are both tired. My right calf was playing up yesterday after we were done. I got cramp in it 2 weeks ago which was a really deep cramp and i may have pulled it a little. So yesterday i did some rehab on it, felt so much better today.

Plan - never told the wife Core


Warm up
1km row, just as usual
pipe work and resistance band
general light stretch

20min i would say.



Plan EMOM until failure
We start with a baseline number which is the same number, +Xreps EMOM.


EMOM - Sit-ups +5
Wife - 20 + 21 = 71 reps
Myself - 20 + 24 = 74 reps

Took it easy on the first movement as we were tired, this got us going.



EMOM - Burpees +3
Wife - 12 + 12 = 42 reps
Myself - 15 + 13 = 58 reps

Oh these were horrible, we more or less know our limits and the results were more or less expected. I Think if we were not as tired this morning we could push it.



EMOM - KB Deadlifts +4 16/24kgs
Wife - 24 + 23 = 107 reps
Myself - 28 + 24 = 136 reps

These really activated your lower back, hammies and core.. they were tough at the end, grip was fine.



EMOM - Row +50/35m
Wife - 245m + 232m = 1212m
Myself - 250m + 287 = 1027m

If we had anthing left in the tank the row was going to drain the last of it. The wife did well on this and completed 1 round more than me. I almost completed 300 in 1min but came up just short.



Cool down
Not much, foam roller for 10min or so.
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Old 12-21-2018, 02:26 AM   #858
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and the bloody gym opened up late again, that is twice this week now it's time to complain to head office.

So this put my plan off today so we did something else instead.

Warm up
row, resistance band for shoulders and some pipe work.



New plan
Benchpress
We don't do bench press that often but it is always good to check out if we are keeping our strength.

Wife -
4 reps @ 20, 25, 30, 35kgs
1 rep @ 40, 45kgs/99lbs equaled her current PR from 2016
1 rep 46kgs F, 45kgs F

She did really well today, she was not sure of her PR but i had that in my mind so i knew exactly how she was doing.


Myself -
4 reps @ 40, 50, 60, 70, 80kgs
1 rep @ 90, 100, 103kgs/226lbs (98% of my master 1RM)

Felt solid today, controlled on the way down and the way up, no stress. 103 was almost my limit today, no need to try and push it. Best bench in 18 months.


I had the wife practicing her push ups in between her singles bench. So i had her do siongles just to get the feeling of the push compared to the bench press. In this way she could understand and feel what she needed to do. She normally does sets of 5 and had a 1 set max of around 8 reps before.
So i told her 1 set max reps... push ups..... she bangs out 15 , i ws so impressed and boy was she happy.
I tried the same - 30 reps, not bad at all


Back extensions - 8x8 reps




Cool down
Not much of one, more talking than anything today
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Old 12-27-2018, 07:42 AM   #859
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning late and testing a new gym close to home. As both the wife and I are working from home there was no need to travel to our normal gym when we could try a new gym part of the same Company 2min from home. On a whole we were not impressed as we are used to the CF set up at our current gym, so much better.

Warm up
Found a couple of old PM2 concept 2 rowers, boy were they old, still did the same job but cranky.
1250m on the rowers

Light stretch for the shoulders and upper body



Back
6x8 ring rows
6x8 lat pull downs various weights up to 70kgs wide grip
8x6 deadlift wife 40-65kg, myself 60-120kgs
6x8 back extensions

6x12 sit ups on ball

From this we had no idea what else we should do. I saw they had 2 new unused AAB's , may as well start to wear them out.

10 rounds same counter, alternate
7 cal wife
11 cal myself

during the rest we would work a Little on shoulder mobility.



Cool down
Walking to the car was our cool down.
just not the same here ..


Oh and i put on 2lbs over christmas and not in my snatch either, but christmas has been good to us. Burn that off tomorrow.
I am going back to our normal gym tomorrow
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Old 12-28-2018, 03:21 AM   #860
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and no wife today, she went to work early as the gym did not open until 08.00 today, so i was all by myself.

Plan - explosive hips


Warm up
60 cal on the rower
a very thorough warm up for what was to come.

i would say i spent 35min on this.



Plan

E2MOM - 20min
1 squat snatch
1 OHS
1 Power snatch
1 snatch balance

45kgs/99lbs

Felt heavy from the start but after a couple of rounds things got really good. No rush to get them done, did not take more than 15/20 seconds without dropping the bar.



5 rounds - for time
10 box jumps 24"
10 KB swings 24kgs/53lbs
10 Calories AAB

Result = 10:58

Well that sucked, on paper it does not look like a lot but it got the heart rate up.



EMOM 10min

7 T2B

Need to work on these and i was tired in my core. Ripped my hand after 6 or 7 rounds. Pleased with them.



Cool down
nice stretch for 20min


pleased With today but it was tough.
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Last edited by Alex Burden : 12-28-2018 at 03:32 AM.
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