Its me and it's her (the wife)

[Alex Burden]

Board has been offline for a number of days... have allot to add tomorrow

[Tim Babcock]

Originally Posted by Alex Burden

Board has been offline for a number of days... have allot to add tomorrow

I thought it was just me. I have a lot to post too.

[Alex Burden]

Originally Posted by Tim Babcock

I thought it was just me. I have a lot to post too.

Getting ready for the open... lots to do and a lot has been done.

I was pretty much lost without the forum..

[Alex Burden]

At last we are back on line

Missing info. Jan 3rd

Partner workout
100 Wallballs 10/6kgs
100 C2B/pull ups
10x 40/80 Du/Su
100 T2B/K2C
50 lengths of gym run

After doing this i tested HSPU and did 2 strict ones at last. Still need to work on them more but this is a start.

[Alex Burden]

Friday 5th Jan

OHS

5x3 reps and then singles, take it as far as you like.

Wife 5x3 reps - 10, 13, 16, 18, 20kgs/44lbs
Myself 5x3 reps - 40, 50, 60, 60 ,60kgs/133lbs

Singles

Wife - 22, 23FF, 23, 24, 25, 26, 27, 28kgs/61.5lbs PR , 29FF 4 lbs improvement (her failure at 29kgs was that she did not hit parallel)
Myself - 65, 70, 75, 80, 85kgs PR, 87kgs/191lbs PR 4lbs improvement

This was a really good day.

[Alex Burden]

Monday 8th

Nice starter to the week:

5 rnds for time

Wife:
15 cal row
10 Dumbell DL 12kgs/26lbs

Myself:
20 cal row
10 Dumbell DL 30kgs/66lbs

Times:
Wife - 9.51
Myself - 9.27


Rest 4 min


5 rnds for time

10 burpee box jump over
10 Dumbell snatch wife-10kg/22lbs myself - 22kgs/48lbs

Times:
Wife - 11.05
Myself - 10.24

[Alex Burden]

Tuesday 9th

45 min snatch first, wife did 20 min snatch and 25min C&J

Then it was time for a repeat of the open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

Previous result 47 reps - only complete 4 snatches at 61kgs/135lbs they were tough back then.

New result - 55 reps an improvement by 8 reps. The snatches were solid this time. A good start to repeating workouts. I completed the first 3 rounds and then 1 rounds of C2B and the 61kg snatch and the 2nd round of C2B. 8min capped.

[Alex Burden]

Back on track and here is what we did today

Slept well and both feeling good this morning. Body is feeling really good and we are taking care of them really well. Pure conditioning and no weights today.

Warm up
4 min row nice and easy to get a little sweat on.
PVC pipe for the shoulders
General stretch on the rest of the body

some jogging to get the legs going and warm up with what was to come.

Conditioning
Using the same AAB ( we lost a little time between rounds as we had to adjust the seat.

Wife started on AAB and i did DU's, then we rotated once we are both done. normally 10-20 seconds rest after the rope work

10 rounds each of - for time
10/15 cal AAB (wife 10, myself 15 cal)
30/60 Du/Su

Time - 19.27

This was a good one and we both felt that the rope got easier after a couple of rounds and we were in the flow.


Back extensions 6x10reps each


After this the wife did some work on her traps and i did some negative HSPUs and some static holds.

Cool down
Stretch for 20min or so.

[Alex Burden]

Thursday morning and we were both quite tired today. Gloomy weather really takes it out of us. The good thing is that we are now moving to brighter times.Sunrise is 08:35 and sunset is 15:16, so its not allot of sunlight at the moment.

Plan for today - the burn

Warm up
1km on the rower
PVC pipe
general stretch

We then we proceeded to warm up with shoulder presses and squats in preperation for part 1.

The Burn
Need to work on my weak spots and the movements that really take it out of me.


EMOM to failure +1 rep every minute
Thrusters 20kgs/44lbs wife, 43kgs/95lbs myself

Result:
Wife - 11 rounds (66 reps)
Myself - 11 rounds + 10reps (76 reps)

Oh this one hurt and my lungs were on fire. I really hoped to finish the round of 12 but needed to catch my breath. I will do that next time. Wife had some type of a brain freeze because after her round of 11 she left the bar thinking she could not complete the round of 12 but then realized that she could have hit at least 5 or 6 reps. She was ****ed..



Rest 5min



EMOM to failure every minute wife adds 5kgs, myself 10kgs
Deadlift

Result:
Wife - from 50kgs to 85kgs/187lbs (her PB is 92kgs so this was close)
Myself - From 80kgs to 150kgs/330lbs (masters pb 175kgs)

We could choose what weight we wanted to start from. Felt good and took no risks. Our last lifts were good and we both initiated the next lift of 90 and 160kgs but did not commit to take the chance for injury. Both pleased with that.


Cool Down
I tried a HSPU and got 1 good strict rep

We did some accessory work on our shoulders for 4 min and then we then stretched for 20min.

From tired to a good finish, happy allround

[Alex Burden]

Friday morning and feeling quite good. When working out is going well the brain also feels good. The plan for today was just keeping it simple and accessory work.

Warm up
1km on the rower nice and easy

PVC work on the shoulders and back activation.
a general stretch of the rest of the body and activate the legs.

Nice and simple
The pace over the 4 rounds must be as close as possible.

1 min row for meters
1 min rest
2 min row for meters
2 min rest
3 min row for meters
3 min rest
4 min row for meters

As i mentioned before our rowers are crap but we did our best. Very important to keep the same technique all the way through, 70% legs, 20% back and 10% arms.

Wife - 227, 438, 665, 902 = 2234 meters
Myself - 268, 534, 802, 1093 = 2697 meters

Wife tried to keep an average of around 2.10-2.15/500m, stroke rate was around 26/min on average
I kept the pace at 1.50/500m or as close to that as i could, my average stroke rate was between 25 and 27/min.


The we did 10 rounds of:
plank 20 seconds on 15 off

After this we moved on to rear delt/trap accessory work around 10 sets at 20 reps with no weight and a set of 1kg dumbells. everything was on fire after that

To cap it all off Kelly Starrett MobilityWOD shoulder mobilization of the back of the shoulder joint to help restore flextion. We spent 4x1min on each shoulder using 8kg and 24kg Kbs.
https://www.youtube.com/watch?v=yphER5FELSo WFS worth looking at.


Cool Down
Stretch for 20min

and that was the end of a really good week. Looking forward to next week, already have plans for a couple of open repeats.