Its me and it's her (the wife)

[Alex Burden]

Wednesday morning and tired, tired, tired. Still have to get up and go to the gym.


Plan - quite simply.... squat


Warm up
60 cals on the rows

We warmed up as needed, a good amount of mobility and full range of motion.



Squat
Today was all about taking it to the limit, 1 RM max weight. All in today.

Wife's PR = 63kgs/139lbs
Myself = 140kgs/308lbs (masters)

So the plan was to do our own thing, higher reps on the light weights from the start and from there it's singles all the way.


Wife:
20kg x 5 reps
25 x 3 reps
35 x 2 reps
45 x 1 rep
50 x 1
55 x 1
60 x 1
65 x 1 new PR
68 x 1 new PR
70kgs/154lbs x 1 = 3rd PR for the day 7kgs/15lb PR, damn amazing today

i then told her to drop the weight and see how it feels
60kgs x 2 reps
60kgs x 1

after that i told her to drop the weight by 50% and go for 1 set unbroken.

30kgs x 50 reps

I watched her and she went to 10 reps, 20 reps, 28 or something and i lost count and she just kept going and going. The only reason she stopped at 50 was because she said she was tired in her traps....


Myself
40kgs x 5 reps
60 x 4
80 x 3
100 x 1
110 x 1
115 x 1
120 x 1
124 x 1
128 x 1
132 x 1
136kgs/299lbs x 1 = 97% of 1 RM, very pleased with that indeed


Dropped the weight

100kgs/220lbs x 10 reps

Just as the wife did, dropped the weight 50% to 50kgs. There was no way i was going to be better or worse than the wife.

50kgs x 50 reps unbroken


We spent just over an hour on squat alone, pure quality lifts, no rush what so ever.



Cool down
clean up all of the weights and bars then a good stretch for 20min.

great day today for both of us.

[Alex Burden]

Thursday morning - no wife today as she decided to work from home. She told me she was going to run this morning so i decided to run at the gym. It was so humid this morning after it rained and then it got hot. We hardly had to move you would sweat.


Wife:
3.86km street run
23:54

She was pleased with the run but she said her legs felt heavy from yesterday.



Myself:
Warm up
4min on the rower
15min running warm up to get ready for the 3k

3km on treadmill
15:36

I was very pleased with the run, i was able to keep a good pace and i increased the speed during the whole run.


our Acid Bath workout
500m Ski
500m Row
1000m AAB

Previous time 5:55
Today 5:49

I lost around 5 seconds between the ski and row as the rower turned itself off and it took time for the damn thing to start and count the meters.
I am still pleased that i could beat my previous time.


Cool down
A good 25min stretch

[Alex Burden]

Friday morning - now it's time for some fun after all the strength work the past 2 weeks.

Plan - fun


Warm up
General warm up
Row
Pipe work
Get those KB's moving



Fun
10 x 100m Row

- Get as close to 100m. Cover screen so that you cannot see it.

For every meter under or over, you will directly complete:

1 KB swing
1 KB Goblet squat
1 KB walking lunge (front rack position)
1 KB S2O

Wife used 16kgs/DB and a 10kg for the S2O.
I used a 20kgs today.

How did it go:

Wife:
-3
-1
-2
-2
-1
-1
-1
-2
-4
-9
Total: 26


Myself:
-3
-1
-4
-3
-5
0
-4
-13 WTF.... i counted 8 pulls when it should have been 9, i messed up.
+3
-5
Total: 41

On the 10th round i switched it up and wrote 4 numbers on the wipe board, the numbers 30,35, 45 and 50. I told the wife to choose a number, she chose 45.... i added 100 and told her to hit 145 meters. This time she came up way short and had 9 of each.. i was better this time
She was way better than me today...


Partner DT
12 deadlifts
9 Hang power cleans
6 push jerks

Wife - 25kgs/55lbs, myself 50kgs/110lbs

We basically tried to split it 50/50. I hit the first 6 DL's then the wife hit 6 DL + 5 HPC's, then i continued with 4 HPC + 3 push jerks... and we continued like this for the 5 rounds rotating like that. it was a good end to the day.



Cool down
20min stretch

[Alex Burden]

Addition to today - forgot

5 rounds medball Sit-ups x 10 reps. 6/8kgs

[Alex Burden]

Sunday morning - wife wanted to run so i joined her. New route in the woods.

3.35km in 20:40

= 9.85km/hr or 6:09/km

[Alex Burden]

Monday morning – little tired from the weekend, apart from that feeling quite good.

Plan – push or not to push!


Warm up
Shoulder mobility with bands
Pipe work
Jog and AAB to get rest of body to wake up
Warm up/set up first wod


Here we go
It was up to ourselves if we wanted to push it or not and by how much.


6 Rounds for time
150/200 Ski-erg
10 DB alternating snatches 8/16kgs 17.5/35lbs

Wife – 8:23
Myself – 8:19

Nice start to the day, got the pulse up. No time to think or worry, just do it. It was a very close race and the wife pushed the last ski hoping to catch me up but I could hear that so I pushed it a little harder too.


6 Rounds for time
150/200 Row
6 Burpees over the rower

Wife – 9:11
Myself – 8:02

This one was up and down. The burpees got the heart rate up and we tried to rest at a good pace on the rower. Wife is slower on her burpees but actually lost more time due to her being a little afraid of the jumping over the rower. This one did hurt.


6 Rounds for time
150/200 AAB
10 wallballs 6/9kg 14/20lbs

Wife – 5:35
Myself – 5:23

This one really sucked but the worst part was he wallballs. People at the gym have been using them as slam balls so the damn things are no longer round and the weight is not centralized which means that they not only rebound badly off the wall, they rotate in the air which also makes it awkward to catch the damn thing. I think we hit our max heart rate at the end of this one.

The rest between the wods was the time to clean up and set up for the next one.


Cool down
Sweat a lot and stretch for 20min

It did not seems that hard on paper but once you start you realize that this can get rough. We still wanted to beat each other, thats for sure

[Alex Burden]

Tuesday morning – were not feeling to bad actually, no real soreness anywhere. Wife was pleased this morning as I bought some new tights for her to workout in and they fit well and I heard no complaints during the workout.

Plan – You decide on the UNKNOWABLE…..

Today has to be a short day where we had to be finished by 07.15 as I had business to take care of early this morning. Based on that I told the wife that we should complete a 40min workout, she agreed.

Warm up
Set everything up
Start to test the movements lightly
Pipe work
Some light mobility, stretching, loosening up


UNKNOWABLE - Partner
So the only thing we knew today was that this was for 40min and what the movements were. So where does the unknowable come into play?
Quite simple… there is no reps count to follow, no specific workload for any specific movement, it was a pure free for all.
We had 40min to complete however many reps we wanted on all five movements, do as much or as little as we liked in any order we liked and you can complete small sets or large ones and go back and forth as you like.

40min on Rower

@ the same time complete AMRAP

Box step-ups 24”
Hang Power Snatch 15/35kgs 33/77lbs barbell
Sit-ups
Wall Climbers/walks
Ring Pulls

Our plan from the start was to rotate on the rower after around 5min. We had a note book by the side of the rower so that we could just note down our reps because there was not a chance in hell that we would remember anything after 40min. I had my plan and the wife had hers. The only difference was that we both started on the wall climbers and completed a few reps as these are hard work on the shoulders and take time, so it's good to complete a few while being fresh from the rower.

So how did it go?
Row – 8234 meters/460 calories

Box – 15, 20, 20, 20, 20, 20, 10 = 125 reps
Hang Power – 15, 20, 10, 20, 15, 30, 20 = 130 reps
Sit-ups – 15, 40, 20, 30, 20, 30, 20 = 175 reps
Wall climbers – 5, 5, 3, 4, 7, 4, 8 = 36 reps
Ring pulls – 10, 10, 10, 10, 10 = 50 reps

This was so much fun as during your first found you would think of what the best order was for the movements so that you could keep moving, while you was actually moving. I would say the sit-ups were the easiest and I treated those as active rest, just as I did with the rowing. The wife had the same frame of mind on these.


Cool down
Clean up our crap and then stretch for 15-20min max.

[Alex Burden]

Thursday morning – both tired but looking forward to today.

Plan – Partner in pain



Warm up
Set everything up first
Band and pipe work
Test warm up with all of the movements
Get the pulse up.

I would say it took 30min in total


Plan

40 min Ski-erg

@ the same time AMRAP

1 Power clean 27/50kg 60/110lbs
1 Pull up
1 DB OH walking lunges per leg 7/12kgs 15/26lbs
1 Push up



Standards:
Increase by 1 rep after each completed round
We each follow our own round and rep count. This basically means that we both started on 1 rep and increased after each round.
As the ski-erg must always be moving it was a free for on how many rounds you wanted to complete before rotating. You must complete the actual round before you can rotate.
Keep this up for the 40min and feel the pain


How did it go?
Ski 560cals

Wife - completed 9 rounds + 5
Myself – completed 9 rounds



Boy this hurt at the end, after 15min things started to settle in and we both found our pace. I started on the ski while the wife completed rounds 1-3, I then hit rounds 1-4, wife completed 4+5, I completed round 5 and from there we completed single rounds all the way home.
We went strict on the pull ups as far as we could and then kipped
On paper it does not sound that hard but you are actually pulling and pushing for 40min and the sweat is running off you after 20min. We were both pleased to actually rest on the ski-erg.


Cool down
Was a good 10min of doing nothing sweating
20 min to clean up and stretch

[Alex Burden]

Correction not 560 cals


336 cals
6644 meters

[Alex Burden]

Friday morning – sore here, there and everywhere today.

Plan – Short and sweet

The whole idea about today was to keep everything short… by short I mean 1 minute.
The time limit is set to 1 min but it could be an AMRAP, a can you complete X number of reps within the minute, for distance, anything.
Wife would have 75% of the weight if possible or complete 75% in some movements to make it fair.
Some things took the full minute but other could be shorter.

Warm up
5min on the rower
General warm up with bands, pipe,
Some jogging and other stuff.

Hard to warm up as we had no idea what was to come.



Short and Sweet
between each minute we would have a little time to test it and get the feel or set up what was required.


My choice
1min on ABB – Can you complete 15/20 calories?

Wife – yes
Myself – yes

I chose this just to get the heart rate up to make things a little easier later. No problem for either of us.



Wife’s choice
1 min Single arm OH farmers walk – Can you complete 6 lengths of gym (6 x 15meters)? 14/24kgs (31/53lbs)
You must complete 3 on each arm in any order.

Wife – no, completed 5
Myself – yes

Wife messed up because she thought she had to swap arms every length, I went 3 left & 3 right… but only just



My choice
1min DU/SU – Can you complete 50/100 unbroken?

Wife – yes
Myself – yes

No problem for either of us, took around 30 seconds



Wife’s choice
1min KB Deadlift – AMRAP? 16/32kgs (35/70lbs)

Wife – 33
Myself – 33

Something went wrong on this because I speeded up after 30 seconds and was way ahead of the wife, I thought I did 33, wife said she completed 33.
So either I counted wrong or the wife counted wrong but I am sure I did more reps.



My choice
1min Air squats – Can you complete 30?

Wife – yes
Myself – yes

No issue, easy one to pace



Wife’s choice
1min T2Rings/T2high knees – Can you complete 15 unbroken?

Wife – yes (7 T2R + 8 high knees)
Myself – yes

Just hold on, only took just over 30 seconds



My choice
1min sit ups – Can you complete 30?

Wife – no - 26
Myself – no - 27

Something weird going on, I thought I was 2-3 ahead of the wife at least as I pushed it after 20 seconds. Apparently not according to the wife.



Wife’s choice
1min on Ski erg – For distance

Wife – 205 meters
Myself – 280 meters

Very close on that one, wife was 73% of my distance. I just beat her.



Wife’s choice
1min Devil presses – AMRAP 7/14kg DB’s (15/30lbs)

Wife – 9
Myself – 10

These are just horrible, I needed 1 more second to finish nr 11..



My choice
1min Ring pulls – 20 unbroken

Wife – yes
Myself – yes

Both clearly under the minute, wife paced her the whole way



Wife’s choice
1min Pull up bar – can you hand on for 1min

Wife – yes
Myself – yes

We both thought this might have been a little harder due to the fact that previous minute were very grippy.



Cool down
Chat and light stretch


Today was a lot of fun, not very serious but we both want to do our best and beat each other. Its not always about trying to kill each other, its nice to just do some fun stuff.