Its me and it's her (the wife)

[Vic McQuaide]

Nice job on the re do!

[Alex Burden]

Originally Posted by Vic McQuaide

Nice job on the re do!

Thanks Vic, i did the row a little faster and all of the wallballs unbroken. i watched a few films and people blew themselfs out on the rower and had to split up the WB's and rest.

I was pleased this time round, a good start for me.

[Alex Burden]

Tuesday morning.. we both slept really well and it showed this morning as we were both feeling really good. Wife had some muscle soreness after her tabatas yesterday and my knee was playing up a a Little.

Plan - Partner



Warm up
Row 1 km - push this a little harder after 1min and keep a higher rate until done.
Shoulder band warm up
Push press and light squats to get the legs going
light stretch/mobility

Warm up with first 2 movements.



Partner - I follow you - for total time
So today it worked like this. Wife started her round and once she had completed her ski, row or AAB i would start my round so that we completed the movements in the same order, we used the same ski, row AAB. Wife went first on everything today and set the limit for me to follow.


3 Rounds - 3 rounds each
Ski-erg - 300/400m
3 DB Squat Cleans 9/22kgs (20/49lbs)

Time - 10:43



3 Rounds - 3 rounds each
Row - 300/400m
6 DB Power snatch 12/22kgs (26/49lbs)

Time - 9:18



3 Rounds - 3 rounds each
AAB - 15/20 cals
9 T2Rings

Time - 9:48



Cool Down
Clean up and stretch and foam roll for 20min

We both enjoyed today, it got the heart rate up and kept it at a good level.

[Alex Burden]

Update - got my reply from the doctor regarding my knee MRI and I have a rupture in and on the inside of my meniscus. They also saw a small piece of cartilage that is floating around.

I am now waiting for the orthopedic surgeon to contact me and go from there.
I am going to continue to workout as best I can and when I know more I will take it from there. I need to be careful so not to make it worse.

[Alex Burden]

Wednesday morning and feeling quite good. No wife today as she is going to be working from home, she will be running outside this morning. As for myself i get to do what i want .

Plan - technical and go light



Warm up
1500m row at a higher pace of 1.55/500m
Pipe work
squats, OHS, push presses to get the body going

30min i would say.



Plan

Push press/jerk
20kg x 10
40 x 8
50 x 3
60 x 3
65 x 3
70 x 3
75 x 3
80kgs/176lbs x 3

So the plan was to go light but i changed that and decided to go heavy to get ready for Friday. I want to get my body used to heavy over head so that i do not get a shock on Friday.



OHS
40 x 4
40 x 5
50 x 3
60 x 3
65 x 3
70kg/154lbs x 2

These felt good today, my lock out at the top felt solid and no pain in the knee.


Snatch
Power Snatch 45 x 5
Squat Snatch 45 x 5
Power Snatch TnGo 45kgs/99lbs x 5

Power Snatch 50 x 4
Squat Snatch 50 x 3
Power Snatch TnGo 50kgs/110lbs x 3

I was very pleased with these today as my shoulder were tired from the previous movements. Great focus on my starting position and the bar had a really good vertical path and just snapped into position. I rested a couple of minutes between the sets.



Cool down
light stretch for 10min

[Vic McQuaide]

Keep up the great work Alex. Good luck on 19.2!

[Alex Burden]

Thanks Vic


Thursday morning..... and boy was i tired and sore, took a good hour before i started to feel good. Wife was tired but feeling good, yesterday she stretched and did a ROMWOD for her legs/hips and shoulders and she was feeling quite nimble.

Plan - just go through the motions, checking the status


Warm up
Wife hit the rower
I jogged for 3-4 minutes to get my legs going but also to check on my knee. I hit the rower after that too.
pipe work and start to get ready for the first part.

25-30min on this.



Plan - nothing to beat us down, low volume, raise the heart rate just a little.

Part I -
5,4,3,2,1
Deadlift 60% of 1 RM
Bar facing burpees

This was just enough to get the feel of the weight and make sure the burpee technique was efficient. This got the heart rate up a little and my knee felt ok from the jump.


Part II -
Strict pull ups - sup/pro
sets of 4s, 3s & 2s no fixed number of rounds, just went by feel

Nice and easy on these not to affect the grip or lats. Wife did really well on her assisted as she has now changed to a thinner band across the rack and she completed some really great pulls ups. her form is great and i hope she can complete 1 un-assisted by the summer.... setting her a goal here


Part III -
Strict HSPU, Wall walks

The wife completed 6-7 wall walks. She felt very stable and no issues with her shoulders. Today she said this was easy.
I did 5 or 6 strcit HSPU just to check on my approach to the wall and that my shoulder feel ok.


Part IV -
DU/Su

Wife completed 3-4000 Su's in total, she is really good at these.
Due to the fact that i have twice got cramp (due to fatigue) in my calf the last 2 times i did DU's i basically took it easy increasing the reps 15, 20, 25, 50 reps. Did not feel anything in my calfs which i am pleased about. no need to push them any harder.



Cool Down
allround stretch for 20min

Nice easy day today

[Alex Burden]

Typo....

Wife completed 3-4000 Su's in total was a typo it was 3-400...

[Alex Burden]

Friday morning, it's 19.2 and i do not feel that good , yesterday afternoon i was so tired and my traps, neck and head were not in the best shape, i even slept for an hour after getting home from work. I woke up this morning and i was so tired, lathargic... not the best start to the day. So even with all this and feeling like sh¤t i was still going to log a result.
Wife was in a good mood today and feeling quite good, her left quad is playing up a little.


Warm up
We both did our own thing today
Wife did a 2k row and a lot of band work and mobility

I did mobility, squats, deadlifts, squat cleans, T2B and Du's to get ready. I would say even after 45min it all felt heavy.



Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: XXX

Result = 106 reps

Such a dissapointment today!!! The T2Bs felt heavy and i had no flow and then during the DU's my left lace undone and i had to stop to tie my shoe again (rookie mistake) so i lost a good 10-12 seconds. Squat cleans felt heavy, say no more. Not the best of days. I want revenge on Monday, i am goint to finish the second round of T2Bs and get on the DU's. Recharge my batteries over the weekend and carb up. The most important thing is i have one more attempt.



Wife
She was going to work on stability today.

Leg press machine, single leg presses
55kg x 8
64 x 4
73 x 8
82 x 8
91kgs x 8


Single leg standing on box stability pistol
4x8 reps

Single leg close to wall stability to lunge
4x8reps

Single leg lunge from box to high knee
4x8reps


Core - stability ball - single arm DB press 9kgs/20lbs
5x8 reps



Cool down
For me, get over the dissapointment and Clean up my crap, then stretch for 15min

Wife stretched for 25min.

Not the best of Days, 4 out of 5 for this week. But i will be back With my game head on.

[Alex Burden]

Monday morning and feeling a lot better than Friday. I noticed i had a big tear on my left hand from my first attempt of 19.2 which i knew would make me change my plan. Wife was feeling good, she has her own plan for today.

Warm up
Row and then do our own warm up.


Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: XXX

Result 113 reps
7 rep improvement

So my plan was to go singles on the T2B today and save my hand, this actually worked quite well but i still ripped my hand even more by the end, so now i have 2 large tears. T2B have always been tough when i weigh 100kgs and i have not done so many the past few months, so i can blame myself for that. I except the result and will have to see what happens. Still dissapointed as i was hoping to complete the 2nd round of T2B but came up short by 2 reps.



Wife tabata work

AAB for total cal = 37,4 same as last week

Sit ups total = 68 reps

KB Farmers walk 1 arm OH 16kgs total = 8 lengths of gym

Single unders total = 334 reps (tripped 5 time)


Squat Cleans - test

20kg x 5 reps
25kg x 5 reps
30kg x 5 reps
35kg x 3 reps
38kg x 2 reps + F

The wife wanted to test these as her hip is feeling better and she wanted to see how it felt. solid lifts, just a little rusty.



Cool Down
stretch for 20min and chat..