Its me and it's her (the wife)

[Alex Burden]

Tuesday morning and took the buss that left 05.45 nice and cool outside this morning. No wife today as she is on a course today. The gym was really hot this morning

So the plan for today - front squat and OHS.

Warm up
1k on the rower
light PVC pipe work on the shoulders, lats and tricep mobility to ensure i can get my elbows up in the squat.
Hip mobility and light squats to get going.


Plan
Front squat sets of 3 reps.

20x5 sets
40x2
50x3
60x2
70x2
80x2
90x2
100kgs/220lbs x 1 set

Felt heavy from the start and started to feel better as the sets progressed. a solid 3 reps at 100kg.


Over head squat singles
20x5
30x5
40x3
50x3
60x2
65x1
70x1
73x1
76x1
80x1
83x1
86kgs/189lbs only 1kg/2lbs under my Pr

Started to get the feel of things quite early and getting the bar from behind the neck to the overhead position felt really good. I was surprised how solid it felt at the top. Very controlled when squating but i was so solid and fast on the way up, i have never had that feeling before.

I was unsure of my Pr today (no ipad with me) so i took the weight as far as i wanted and decided to call it a day at 86kgs. I did not want to take the weight higher and finished on a high note... no failures today.


Cool down
just cleaned up my mess and left the gym, no stretch today.

very pleased with today

[Alex Burden]

Wednesday morning and it is great weather outside... took the bus again to the gym, so boring. Body is feeling quite good and i was ready for what i had planned. Oh and no wife today, well not until we get the car back on Friday.

Warm up
50 cal on the rower nice and easy
PVC pipe work
light stretch and some mobility
prepare for the first WOD.


Plan: 21-15-9 from easy to hard
So the plan was to start off easy and then let things get harder, which also meant resting a little more between WODs. Not for time, just get it done.

21-15-9
Row Cal
Sit-ups

21-15-9
DB snatch 22kgs/49lbs
Box jumps 24"

21-15-9
Pull ups
Push ups

21-15-9
Deadlift 70kgs/154lbs
Burpees o bar

I thought there was a good flow between the WODs and they became harder as i progressed. Humid in the gym which makes things hard.


To close things off:
4x1 min Row for meters, stroke rate 30/min (2 min rest between)

Min 1 = 292 meters - drag set to 125
Min 2 = 290 meters - drag set to 105
Min 3 = 288 meters - drag set to 85
Min 4 = 284 meters - drag set to 80

As you can see there is not a great difference in the distance yet the drag is very different. Started with 5 big pulls at the start and then settled in at 30 pulls/min. Very efficient rowing today. 125 was around 5 on the damper settings and 80 was at the bottom. The rowers really need a service


Cool down
took a walk for 10min in the gym and a very light stretch for 2min just to clear the muscles a little.

[Vic McQuaide]

Nice volume!

[Alex Burden]

Originally Posted by Vic McQuaide

Nice volume!

Cheers Vic, i am trying to vary the movements and put myself in those horrible positions. From this I just try to keep moving and push through it.

Top 15% next year is the goal.. few things to work on

[Alex Burden]

This is the second time i am writing this today.. explorer messed up just as i was going to save it.

Wife is back in the house today

Plan - Partner workout


Warm up
Row ang jog for 10min
PVC pipe work
general stretch and get those hip flexors firing
Warm up and set up for waht was to come.


Partner workout - For time, one clock

10 rounds each of:
5 - hang power cleans 22/45kgs
10 - wallballs 6/9kgs
20/40 - Du/Su

@ the same time together we must complete

3km Row
and then
2km run (shuttle runs)

Rower was not allowed to stop at any time and the same for run. Change after each round

Times
14.56 - Row completed
25.23 - 10 rounds each were completed
28.34 - Run was completed

good flow and kept the heart going.


Cool down
clean up
sweat
stretch for 20min

Both of us enjoyed this today

[Jan Hedman]

You have such a good workouts Alex.
Very good work.
Intressant att följa din (er) logbok.

[Alex Burden]

Originally Posted by Jan Hedman

You have such a good workouts Alex.
Very good work.
Intressant att följa din (er) logbok.

Tack Jan, Vi försöker variera så mycket som möjlig, aldrig en tråkig dag

[Alex Burden]

Friday morning and we were both tired this morning. So last night i was busy with things and decided not to put any workout together!!! but decided i that we should work on the core and grip strength. Introducing some new things for both of us. Going to be a lot of muscle and deep muscle activation today.


Warm up
1KM row
PVC pipe shoulder mobility
light stretch of the upper body

All in all 20min


For today

5 rounds - 20 to 90 second holds, increase time on each round
Wife - using box for handstand hold
Myself - wall walk into hold

Focus on head through arms and squeezing/hold that core correctly, i got really close to the wall on this. The wife enjoyed this is this was totally new for her and normally she gets dizzy when she gets upside down but not today.

6 rounds - 10-15 second holds on each arm (Added WFS pic to help)
*Set up a barbell in the rack (fixed wall rack) as if to set up to do a bar row.
*Now grip the bar in the middle with the hands (close grip) and lean back as if to bar row.
*Now release one of your hands and keep your shoulders paralell to the bar, squeeze your glutes and abs to keep that position. make sure your lats are active.
*repeat for your other arm.

5 rounds - hold as long as possible with each arm (Added WFS pic to help)
*Use the pull up bar and close grip it.
*Release one of your hands and hang on as long as possible.
*Get someone to keep your hips paralell to the and make sure you do not twist. squeeze glutes, abs and activate the lats

5x8 Back extensions - 5kg weight, squeeze glutes and then abs at top of each rep.
5x10 sit ups with med ball 4/6kg.


Cool down
A good stretch of the upper body for 20min.

and that was the end of a good week

[Alex Burden]

Monday morning and a little tired. We both rested well over the weekend but it was a late night last night. The wife actually surprised me over the weekend when she started to show interest in the regionals . She was actually interested in the women and how good they were, so she actually watched 3 regions . This was totally new for me and i am pleased she has a deeper interest now.

Plan for today EMOM.


Warm up
50 cal row
PVC pipe
light mobility
light stretch
@ the same time warm up and set up all of the movements to come.

all in all 35min i would say.


EMOM - 40min

Min 1-5 = 10/7 cal row
Min 6-10 = 20m farmers walk with KB in OH position 12/20kgs
Min 11-15 = 10 Goblet squats 12/20kgs KB
Min 16-20 = 10 KB swings 12/20kgs
Min 21-25 = 30/60 Du/Su
Min 26-30 = 10m Walking lunges 12/20kg KB in front rack position
Min 31-35 = 8 Box jumps 20/24"
Min 36-40 = 10 Power snatches 10/25kg barbell

We both enjoyed this as this was not a killer workout. The workout had a good flow to it and by using 1 KB each for 4 of the movements made it very simple and we did not need to take up half the gym. Most of the movements did not take longer than 25 seconds to complete leaving plenty of time for rest. I kept the weight low throughout as the goal was just to work through the body giving a good start to the week.

Pacing was not an issue at all but the wife would still try and beat me on some movements. We also worked out that pushing hard does not pay off, saving 2-4 seconds and going 100% is not worth it.


Cool down
Clean our crap up, sweat and then stretch and chat for 20min

[Alex Burden]

Tuesday and a little tired.. another late night last night as the wife did not get home until late i i had to pick her up (50 year celebration of her friend).

So the plan for today - strict form.


Warm up
5min on the rower nice and easy
PVC pipe work
mobility of the shoulders and lats
general warm up for the shoulders.


Plan
10 rounds - 30 sec on/30 sec off
Wife - using box for handstand hold
Myself - wall walk into hold

These were tough to start with today and 10 rounds became 9 as i needed a rest after round 5. Form was good and the wife was really solid on these.



Strict muscle ups or strict pull ups
Wife - strict pulls ups (assisted) start with 1 and add a rep to each round
Myself - strict muscle ups singles

The wife got to the round of 8 and then did a round of 5+7. She would rest when i did my single muscle up, i did 10 solid reps today. I was pleased with them today as it has been a while since i did them and did not feel anything in my shoulders.



Strict front shoulder press - sets of 3 reps, barbell starts on the ground.
Wife - 20, 23, 23, 23, 25, 26, 27, 28, 28, 29kgs/64lbs
Myself - 30, 35, 40, 45, 50, 55, 60, 65, 67kgs/147lbs, 1 rep @ 70kgs/154lbs

The wife was really solid today and this is the first time she has completed 3 reps on each weight. Its very different doing singles than 3 reps.
I have not gone this heavy for over a year with this weight and 3 reps, evrything was super strict and solid as hell.first reps @ 70 went up easy but i got stuck in the middle of the second rep but i was so pleased with the result.


Cool Down
clean up and stretch for 20min