Its me and it's her (the wife)

[Alex Burden]

Tuesday morning and my quads were so sore....

Wife is back today and ready to go, she is a little hesitant as she knows she will feel it tomorrow. Based on that i thought we could do a partner WOD and ease into it.

Warm up
5min on the C2 rower
stretch and mobility for me 15min.

Partner WOD chipper 10, 8, 6, 4, 2
First round of 10 reps each then 8.....

KB Swings 12/20kgs
Wall Balls 4/9kgs
Run lengths of gym
Air squats
Box Jumps 20/24"
Ring Pulls
Sit ups
Shoulder press strict 1 front, 1 behind neck

just for fun once done
8x8 bent over dumbbell rows

Cool down
A good stretch and mobility session for 25min.

Today i felt so much better than yesterday, wife was pleased with her workout. I was pleased she was back.... missed her

[Alex Burden]

Wednesday morning and a little tired and my quads are still sore... just have to get through it. Wife is in a good and ready to go, also a little sore from yesterday. Plan for today... keep it simple.

Warm up get the pulse going
4 rounds
Run 4 lengths of gym
25/50 Du/Su
Run 4
alternate rounds by sitting on the rower at 75%

10 min on shoulder stretch and mobility.

Simple
Bench press 8x8 reps
Wife used 6, 8, 10, 12kgs/26lbs dumbells
Myself 12, 14, 16, 18, 20, 22, 24, 26, 28, 30kgs/66lbs dumbells

Back extensions 8x8 super strict

L-holds 12x5 seconds

Cool down
20min stretch and mobility

[Alex Burden]

Thursday morning (4th day in a row for me) and feeling really good, wife is a little sore and in a really good mood. The wife wants to do another partner workout but maybe something we have done before . I checked some old WODs and found the perfect "one" the 1 minute WODs.

Warm up
4 rounds
Run 4 lengths of gym
25/50 Du/Su
Run 4
alternate rounds by sitting on the rower at 75%

15 min on shoulder stretch and mobility with special focus on a couple of small things.

The 1 minute WODS.... 1minute AMRAPS.
Quite simple to follow but we also needed to take into account that we did not want to blow out early so 90-95% on everything.

Wife did the first minute and then i went afterwards once she caught her breath back so that she could judge me and visa versa. We chose lighter weights so that we could unbroken and push it a little.

We still wanted to beat each other

Row for meters
Wife - 242
Myself - 294

Run lengths of gym
Wife - 194m
Myself - 250m

Burpees
Wife - 14
Myself - 20

KB swings 8/14kgs
Wife - 37
Myself - 36

DU/SU
Wife - 155
Myself - 88

Pull ups
Wife - 18
Myself - 23

DB power cleans 8/14kgs
Wife - 22
Myself - 29

DB S2O
Wife - 27
Myself - 34

Push ups
Wife - 25
Myself - 32

Box jumps
Wife - 12
Myself - 23

This felt quite good and pacing was really important. The main thing was that it was fun and its great to push each other.

Cool Down
a good stretch for 20min or so.

[Alex Burden]

Friday 06.00 and day number 5 for this week. Just a little tired today and i am feeling really good. No Wife today as this is her last day before we actually take part 2 of our vacation.. which is another 3 weeks off . Going to miss her today and i know she will be dissapointed to find out what i did today.

I have not hit any snatch for at least 3½ weeks and i need to work on it a little and get the brain back in line. Oh and i was so rusty today OMG, it showed its horrible self quite early this morning.

I had no time limit today or anything so i knew i could spend 1½hrs on it today no problem.

Warm up
4 min on the rower to get the heart going a little and warm those muscles up.
Then extensive mobility work, not so much stretching. Tried a few new things today which also felf really good. All in all i spent 35min on this.

Then i started to hit shoulder presses, squats, snatch balances with just the bar to make sure i could hit the correct positions and start to speed my body up.

Snatch
Due to the fact that i was rusty i like to snatch balance before i actually snatch, i find this really helps me get the feeling of the weight before my snatch.

Snatch balance
5 x 20kgs
3 x 30kgs
3 x 40kgs

Snatch
3x 40kgs

From this point i paired a heavier SB with a snatch
1 x 50kgs SB
1 x 45kgs Snatch

This is where i found out how rusty i was and things were not good. Then a friend was talking about something and mentioned shoulders in front of the bar and bingo.. it clicked...
F1 x 60kgs SB
FFF1 x 50kgs Snatch

1 x 60kgs SB
1 x 55kgs Snatch

At this point i was getting a little tired but the technique was way better, i aslo need to feel better out of the hole so i add a squat which was 20kgs heavier before the SB. The SB felt better and the snatch felt even lighter.
1 x 85kg squat
1 x 65kg SB
1 x 60kg Snatch

1 x 90kg squat
1 x 70kg SB
F1 x 63kg Snatch

1 x 95kg/209lbs squat
F x 75kg/165lbs SB (this is my PB weight)
F x 66kg/145lbs Snatch

The two final failures were almost there, i was just a little off... i had the bar more or less over my head on the last snatch. Felt good and i was pleased with today.

A little lungs to finish it all off with
Dead lift 60kgs, 10, 9, 8, 7......1
DU's x 25

Cool down
Stretch for 20min.

That was that for this week. won't be working out as much over the coming 3 weeks but will do something.

[Alex Burden]

Took the whole week off...

Working my arse off to get our summer house finished....

Wife has been painting this week.

[Alex Burden]

Well it was Thirsday morning and almost a week since our last workout... Its not as if we have not been doing anything as we have been working really hard around our summer house. We have been putting in 10hrs a day hard labour to get things completed.

But there is nothing better than actually working out... so due to the fact we are out in the country i came up with somethign simple.

Warm up
just a stretch for 10min, mostly legs..

Keeping it simple
The length of our road is 250m sloping downwards about 6ft over the first 200m and then the final 50m fall about 15ft which makes it more exciting.

500m run (down and up the road)
250m walk
500m run
250m walk
500m run
250m walk
500m run
250m walk

The first 500m took about 2.40 but the final round was around the 2min mark. The running went better than expected and with the running up and down the road makes it a lot harder.

Using 2 different resistance bands
Biceps curls 3x12reps
Tricep presses 3x12reps
Single arm shoulder press 6x5reps
Lat rows 3x12reps
rear delts 6x6reps

Cool Down
stretch 10min

This felt quite good this morning and i was really missing working out. Quite simple but worked well.

[Alex Burden]

Well we should have been working out the past few days but more important things in life need to be taken care of.

My youngest boy who is 19 years old has developed diabetes type 1. During the end of last week he was not feeling good, and was showing all the symptoms of diabetes. A friend to his girlfriend's family that actually has diabetes said let's check you blood sugar level.... this was just for fun my boy thought. His blood sugar level was 30, normal levels are 4.1-6.1!.

So it was strait to hospital where this has been confirmed. This happened over the past 5weeks according to tests.

So life takes a turn sometimes but it is not the end. He has taken it well and with him already having an interest in food and health the doctors told him that he would have no problem adapting.

This is new to us but we learn very fast as parents even though we already are somewhat knowledgeable about the subject.

As we told him... it could have been worse and has a long life ahead of him.

[Alex Burden]

Well it is now Monday morning and we are back in the gym.

The past week has been turbulant and you can read in the previous post.. focus in other places.

05.10 the alarm went... and boy did we we both hate that , but we have things to do and time is moving.

So being that this is the first real day back it was a good idea to just get the body going again.

Warm up 4 rounds
Row at a comfortable pace while the other completes

2 rounds of - Run 5 lengths of gym, 5 air squats

then swap places.

Extensive shoulder warm up for 10min

All round - back
6x8 Ring pulls
6x8 hanging from bar, lat activation
6x8 back extentions
6x8 DB bent over rows

This felt really good and we did not rush anything, just wake the back up again.

Final - 4min on 1 min off for 2 rounds AMRAP
as a pair working at the same time. One of us on the rower while the other worked on the other movements... we had to swap places once during the 4min.

Row for calories

20/40 Du/Su
10 air squats

Rnd 1 = 54 cal plus 6 full rounds
Rnd 2 = 59 cal plus 7 full rounds + 8 DU's

This was a good little burner.

Cool down
a general stretch for 20min and a little mobility.

Great to be back

[Alex Burden]

Tuesday morning and both of us are a little tired but feeling great. No soreness at all.

Partner workout again today

Warm up
4min on the rower to get th eblood flowing

extensive shoulder warm up and then we continued to warm up with all of the exercises that were to come.

Partner Chipper : together complete in total
14, 12, 10, 8, 6, 4 , 2 reps of

KB Swings 12/20kgs
Wall balls 4/9kgs
Run lengths of gym (1 length= 20m)
Air Squats
Box jumps 16/24"
Ring pulls
T2B/K2C
S2O barbell 15/30kgs

20:13

this was a good allrounder and we both got a sweat on. After the first round we both found our flow and changed places really well reducing the transition.

Cool Down
Clean up and stretch for 20min.

and that was that

[Alex Burden]

Thursday morning and both a little tired which is expected during our first week back at work. Plan for today was to get us back in the swing of things and keep it simple.

Warm up
4 min on the rower

Extensive shoulder warm up with extensive leg stretch and mobility on the legs and hips.

Back in the swing no rush, quality not quantity

3 second hold at the bottom we timed each other at the bottom.
8x3reps Squat
Wife: 20, 25, 30, 30 ,30, 33, 35, 38kgs/84lbs
Myself: 40, 50, 60, 70, 80, 90, 95, 100kgs/220lbs

8x3reps Front Squat
Wife: 25, 27, 29, 32, 34, 36, 36, 37kgs/82lbs
Myself: 60, 65, 70, 75, 80, 80kgs/176lbs, 70, 70kgs/154lbs

Just to finish things off.
8x5reps OHS
Wife: 10,10,12,13,15,10,13,15kgs/33lbs
Myself: 40,43,43,43,43,43,43,43,43kgs/95lbs

Felt really good for us both today and it was nice getting back into lifting.

Cool Down
20 min stretch, nice and simple.

Neither of us will be working out tomorrow, back Monday