Its me and it's her (the wife)

[Alex Burden]

Thursday morning and i am feeling quite good, wife slept so so as her hip was hurting during the night.

Plan – partner



Warm up
Set up the first workout
Build up and warm up with the movements
Some mobility work in between all of this too

I would say we spent a good 25min on this before we started.


Partner
20 min Row

@ the same time

AMRAP
5 Power cleans - 20/40kgs
5 Power snatches - 20/40kgs
5 T2rings/K2chest on rings

Result
3993meters/221 calories
14 rounds + 2 reps = 212 reps

This was a good start and really got the heart rate up. If you go out on fire it will catch you up and your grip will burn out.
We both had the same plan more or less, 5 TnGo power cleans, drop the barbell, singles on the power snatches and no problem unbroken T2R/K2C.



Rest a little while setting up the second workout, 10min maybe.



15 min Ski-erg

@ the same time

AMRAP
5 Wall balls – 6/9kgs
5 Burpees
5 Sit ups

Result
2764 meters/144 calories
13 rounds + 10 reps = 205 reps

This work out sucked and we were actually pleased to get on the erg just to get some fresh air. Overall it was a well planned workout.



Cool down
a lot of sweating
then some mobility work for 15min or so.

[Alex Burden]

Friday morning and a little tired, wife was really tired but still looking forward to working out.

Plan – super set


Warm up
General warm up, get the heart rate up
Pipe work and as usual band work on the shoulders
Test the first part of today

20min I would say


Super set - strict
8 x 6 reps - Arnold Press - 6,7,8kgs for the wife and 12kg DB’s for myself (fully seated with legs on bench)
8 x 8 reps – Shoulder retractions over kettlebell

This was a good start to the day, nice and controlled, no bouncing at the bottom in the Arnold press and nose touching the mat on the retractions.



Super set – strict 10 to 1 reps
DB Bench press – 9/20kgs
DB Bench Row – 9/20kgs (raised bench, face down)

This was just non stop and we swapped benches over and over again. I think we could have both gone a little heavier on these but still we got good muscle contact.



UgoIgo
Push-ups to failure 1,1,2,2,3,3,4,4,5,5…… and so on

Wife completed round 10 + 9 reps = 64 reps
Myself – 13 + 12 reps = 103 reps

Once the wife was done things got tough as I could only rest 20-25 seconds before I needed to go again, we were both pleased with the results and now we have a good pump. Once the wife was done i got 20 seconds rest between my rounds and my forearms were on fire.



Pull ups to failure 1,1,2,2,3,3,4,4,5,5…… and so on

Wife completed round 8 + 8 reps = 43 reps (assisted)
Myself 10 + 10 = 65 reps

We went as far as we could strict first to see how far we could get and the wife complete the first 6 rounds strict which was very impressive. I completed the round of 8 strict and after that we were allowed to kip.
I can tell you that everything was pumped after this.



Cool down
Light stretch for 20min and some chatting or should I say trash talking

[Alex Burden]

Monday morning and a little tired, apart from that we are both feeling quite good after a long weekend.

Plan – Head to head



Warm up
Set up what we needed for the workout and then basically warm up on the rower for a while
Some mobility, KB swings and other stuff to make sure we were ready.

20-25min I would say


Plan
Row 3km/4km for time

@ the same time

E2MOM
1 – 10 KB Swings 16/24kgs (35/53lb)
2 – 10 sit ups
3 – 10 KB Deadlifts 16/24kgs (35/53lb)
4 - 10 sit ups

Times =
Wife – 3km – 18.31
Myself – 4km – 21.35

It worked like this, we rotated between the movements E2MOM. I had worked it out that it we got off the rower and completed 10 reps and got back on the rower we should have roughly 1.30 left to row, which is a good amount of time to get into the flow of things. The movements work well with the row as they are very similar.

The plan was that the wife should row 75% of what I row which should make it fair. I was hoping that I would get close to her but she pushed it today and I had no chance. I did notice no matter what I did on the rower the damn thing would not speed up, I was on average 2.08 but even when I pulled a lot harder the damn thing would hardly speed up at the same strokes/min. I think It only went down to 2.04, only when I increased the stroke rate did it get to 2.00 and below!!! Not pleased with that, damn thing needs a service. The wife could have beaten the time be at least 30 seconds but she left 5 meters on the rower which meant she had to complete a round of sit ups before she could pull the last 5 meters…. That sucked but I laughed, so close yet so far.



Cool down
Clean up our mess
A good 30min on mobility and stretching.
A good amount of shoulder mobility/OHS with a PVC pipe in preparation for tomorrow

[Alex Burden]

Tuesday morning and we are both a little sore in the upper back area.

Plan – Snatch



Warm up
AAB 4min
Pipe and bands for shoulder mobility
Barbell only warm up for everything else, make sure we felt good before we got into it.



Plan
As I mentioned I think it was last week that we need to get back into this and the best way is to be smart about it.
Technique is the most important thing. Only move up if the last lift was good.


Snatch balance - 15min
Been a while since last. Nice and light from the start and increase the weight just to get used to dropping fast and catching the bar in the hole.
Wife did 15 and I took it only to 40kgs.


Snatch – 60min
We both had our own plan as how we wanted to tackle things today. Basically we had no idea where it would end.
Both rusty at the start but with the light weights it got quite good very fast.

Wife’s technique started to get better and it looked so smooth, catching the bar solid in the hole.
Only when it got a little heavier did she think too much and missed a few lifts. Towards the end things got good so I took the time to film her so that we can look at it later.

Wife equaled her PR of 25kgs/55lbs multiple times.
15, 17, 19, 21, 23, 25kgs no idea how many lifts she completed.

Myself – the last time I did this many lifts was ages ago. I have no idea how many lifts I did but I would say 30% were good really solid lifts, I missed/bailed out on 10-12 today think
40, 45, 50, 60, 65kgs, 60kgs

I took it up to 65kgs/143lbs and then went back down to 60kgs. I hit a couple of good lifts at 65 but also bailed out on a couple and I was getting tired so to be smart I dropped the weight.
On the whole I am pleased.

Our progression from this is to get back into heavy OHS as we have not done any since before my surgery. The feel of heavy OHS will help a lot later.



Cool down
Stretch for 15min or so

[Alex Burden]

Thursday morning and both of us were feeling quite good. Nice to have a rest day yesterday.

Plan – Partner chipper



Warm up
Put everything together first
Start to warm up with all of the movements nice and light
In between mobility, light stretch

Once we knew the weight to use and we had a little sweat on it was time to start.
About 25min in total I would say



Partner Chipper
Share the load however we want.

100 - Cal Row
90 – Sit-ups
80 – DB Power Cleans
70 – Cal Ski-erg
60 – Air Squats
50 – DB Dead lifts
40 – Cal AAB
30 – Push ups
20 – DB S2O
10 – Burpees

Time = 28.01

This was a good allrounder. I programmed it with a machine, body weight and then a DB movement. The flow was good and we more or less shared the load 50/50.



Cool down
60 cals nice and easy on the AAB just to cool down
Mobility and stretch for 20min

We both enjoyed today, partner wods are almost always fun.

[Alex Burden]

Forgot to add the weight for the DB's, wife used 10kgs/22lbs and i used 20kgs/44lbs

[Alex Burden]

Friday morning – both pleased the weekend is almost here.

Plan – shoulders



Warm up
Band and pipe work for mobility of the back and shoulder for 15min
A couple of warm up sets of the first movement



Shoulders
8 x 6 reps – Arnold Press – fully seated on bench 8/9kgs for the wife and 12/14kgs dumbbells for myself

Keep that core tight and really concentrate on the quality of the press with the rotation and lock out at the top, do not bounce at the bottom.



For the wife – 10 wall climbers
For myself – 10 strict HSPU + 4 strict unbroken

Core tight and keep a solid position against the wall. The wife started to try and walk closer into the wall, she made very small steps and was able to move her hands 10-15cms/4-6 inches closer to the wall by the end.

I was very pleased with my strict HSPU’s today as my hand position and mounting the wall felt really good. No rush during my reps, tried to keep the same speed up and down without smashing my head. They are getting easier but I still can’t kip, they just seem weird to me.



5 x 15 reps - Strict behind the neck shoulder press - wife 10kgs, myself 30kg barbell.

Just pump those shoulders. Performing these standing, squeeze those bum cheeks, keep core tight and keep the bar behind the neck at the top.


5 x 8 reps + 1 x 15 reps - Side-lying (on bench) dumbbell rear delt raises 2½/5kg plate

Used a plate instead of a dumbbell so as not to cramp the grip. No bouncing at the bottom and really concentrate on connecting with the rear delt.



Cool down
Stretching and chatting

[Alex Burden]

Monday morning and feeling well rested but tired.


Plan – AAB calories = for time (but there is a long way there first) and a lot of fun.



Warm up
Clean 2 rowers and then row and test what was to come.
I would say we spent 10min on this.



AAB – on our way there
So the first part of the day was to Row as close as possible to 100, 200, 300, 400 & 500 meters.
For every meter under = x1, for every meter over = x2.

Here the difference: change the screen so that is shows the total time at the top, estimated time/500m, meter counter in the middle and strokes in the bottom let hand corner. Place a piece of tape over the meters. So now you can only use what you see to reach your goal.

So now it is game on…. How close can you get?

Wife = Row
100m – result = 102m = 4
200m – result = 192m = 8
300m – result = 302m = 4
400m – result = 391m = 9
500m – result = 494m = 6

Total = 31


Myself = Row
100m – result = 101m = 2
200m – result = 202m = 4
300m – result = 312m = 24
400m – result = 412m = 24
500m – result = 511m = 22

Total = 76


Exactly the same thing again but now with the Ski-erg


Wife = Ski
100m – result = 101m = 2
200m – result = 192m = 8
300m – result = 272m = 28
400m – result = 380m = 20
500m – result = 494m = 6

Total = 64


Myself = Ski
100m – result = 192m = 8
200m – result = 201m = 1
300m – result = 293m = 7
400m – result = 389m = 11
500m – result = 496m = 4

Total = 32

After all that we now know how much we have to do on the Air bike… and boy were we close to each other. I came out worse off, that’s for sure.



AAB calories for time:
Wife = 31+64 = 95 calories
Myself = 76+32 = 108 calories


Times are in:
Wife – 12.04
Myself – 7.56

Where we were going to hit the AAB there was only 1 free so I told the wife to start and once a second bike becomes free. It felt as if I was waiting for ages and as soon as a bike was free I jumped on. The wife had already burned off around 35 calories. I could see her speed was a constant 50 RPM’s so I was thinking she is going to finish way before me. I jumped on and kept the bike between 61 and 63 RPM’s the whole time, I started to catch her up and I was getting closer and closer, she finished 1 second before I did, I must have been 0.3 calories short of catching her…. It was a lot of fun to do this today.



Cool down
General stretch for 20min

[Alex Burden]

Tuesday morning, both slept a lot better last night which meant we were not as tired as yesterday. Apart from that feeling quite good as yesterday was low impact fun.


Plan – legs



Warm up
2.5k on a bike
Very light stretching to wake the legs up



Legs
A couple of warm up sets on each movement just to set up the machines

6 x 10 reps – leg curls
6 x 10 reps – leg extensions
6 x 10 reps – leg press

6 x 10 meters – KB walking lunges
6 x 5 reps – DB Goblet squats


To finish it all off - superset
6 x 10 reps – back extensions
6 x 10 reps – sit-ups

Weight was not that important, it was the contact with the muscles that counted. Full control on the reps, no bouncing.
We were both pleased and increased the weights when needed. Rest at most 30 seconds between the rounds.


Cool down
stretch as needed

[Alex Burden]

Looking at the usage of the board since the last massive hick up with the loss of data i am really wondering if i will continue to post here. I think i will give it another few weeks to see what happens and if is dosn't get any better i think i will call it a day.