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Old 11-24-2017, 02:14 AM   #571
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and feeling great . Wife is in a really good mood, maybe because she saw me as she woke up or maybe the real reason... it's Friday and soon the weekend . Plan for today Pull.

Warm up
5 min on the rower to get things going. General stretch with more focus on shoulders and upper back.

The we started to warm up with what was to come.

Pull

AMRAP 12 3,3 - 6,6 - 9,9 - 12,12 and so on.
Dead lift - body weight - 100kgs for me/72kgs for the wife
Row - calories

Wife - completed round of 12 + 3 = 63reps
Myself - completed round of 15+9 = 99reps

This was a tough one and we both tried to keep a good pace. The wife was a little dissapointed by her result, but as i said to her you have never done 33 body weight DL's in 12 minutes before which is a massive achievement.



EMOM until failure 1,1 - 2,2 - 3,3 - 4,4 and so on
Burpee
Pull up


Wife - completed round of 7 + 11 = 67reps
Myself - completed round of 8+12 = 84reps

So i told the wife we should get to at least round 6 and complete it, the rest is a bonus. It was hard at the end but i am so pleased with the amount of burpees 45 in 9 minutes. We will do a repeat on this one in the future.

Wife was pleased that i beat her for once...

Cool down
clean up and stretch for 20min

Been a good week this week.... back Monday
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Last edited by Alex Burden : 11-24-2017 at 02:36 AM.
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Old 11-27-2017, 01:51 AM   #572
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and a little tired. Did not sleep that well last night, woke up at 3 in the morning and it took ages to go back to sleep.

So the plan for today - Partner workout. The reason for this is that i think it will be a good start for the week without stressing out at all.

Warm Up
1km on the rower, nice and easy.
extensive shoulder warm up and mobility, then a general stretch.

Continue to warm up with the movements to come.

Partner workout
Together complete the below, do as much or as little as you like.

100 cal row
80 cleans 25/50kg
60 T2B/K2C
40 Box jumps 20/24"
20 Thrusters 25/50kgs

Time 20:36

I did this by myself about a year ago and it took me 39min and i had a lighter weight back then. It was fun doing this with the wife because she actually took the lead and did more work than me today.

Then onto some Plank work
20 rounds - 10 seconds on/10 seconds off

Strict hanging knee raises 6 x 6 reps. + final set 12 reps
1st rep strait forward and then 2 alternated twisted knee raises.

Hanging L holds 6 x 5sec holds

Cool down
stretch for 20min

All in all a good day.
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Old 11-28-2017, 01:32 AM   #573
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and feeling quite good. Slept really well but woke up an hour early. Wife was a little tired but in a good mood. So the plan for today OHS and Snatch.

Warm up
allot of stretching and mobility but not taking it to the limit.
Allot of barbell warming up to make sure things feel good in all positions.
All in all about 25min

OHS and Snatch
Take the weight as far as we liked.

Complete as many OHS as you like and then complete as many snatches at the same weight as you like. A lot of focus on techinque and stability at the bottom. reset after each snatch attempt.

Wife:
OHS x 10reps @ 15kgs + Snatch x 7reps @ 15kgs
OHS x 6reps @ 17kgs + Snatch x 4reps @ 17kgs
OHS x 3reps @ 19kgs + Snatch x 3reps @ 19kgs
OHS x 1rep @ 20kgs + Snatch x F1rep @ 20kgs

The wife had a mix of really solid lifts and a couple where she felt they were not good. The cause of the unstable lifts was not being over the bar in the start position. I just kept on reminding her.


Myself:
OHS x 4reps @ 40kgs + Snatch x 4reps @ 40kgs
OHS x 3reps @ 50kgs + Snatch x 2reps @ 50kgs
OHS x 2reps @ 60kgs + Snatch x 2reps @ 60kgs
OHS x 2rep @ 65kgs + Snatch x 1rep @ 65kgs
Snatch x FFF @ 67kgs
Snatch x 1rep @ 60kgs

All of the lifts all the way to 65kgs were solid. Got to 67 and had 3 fails, i could have made the first 2 lifts as i was under the bar but not sitting in that solid position at the bottom and did not want to save it. Just missed the third attempt. I was getting tired by this point. drop the weight and hit a solid lift at 60kgs and i was done for the day.

We spent an hour on just the lifting today. The OHS are quite quick but we focus on the snatch.

Cool down
Clean up and stretch for 20min.
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Last edited by Alex Burden : 11-28-2017 at 01:56 AM.
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Old 11-29-2017, 03:07 AM   #574
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and all alone , the wife is going to work from home today so she was taking an extra rest day. As i told her... don't worry i am still going to work out .

So the plan for today - conditioning

Warm up
Running warm up for around 20 min - this week my warm up was different. I did a warm up based on Mo Farah the British Olympian and world champion at 5 & 10km.

Running
Treadmill 30min for distance.

Result - 5.4km (580calories)

My minimum requirement was 5km within the 30min. I was pleased i did the extra 400m, a little bonus . I felt good all the way through, started off at a good pace and increased the pace after 10, 20, 25, 26, 28min.

EMOM 16
Min 1 = 8 calories on C2 Rower
Min 2 = 8 calories on Ski Erg.

This was a good finish today. i suppose i could have gone with 10 cals on both but 8 felt quite good without stressing at all. around 30 seconds rest on each round.

Cool Down
A really good stretch for 20min

That was that, back tomorrow.
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Old 11-30-2017, 02:42 AM   #575
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and feeling fresh and ready to go. The wife is back today . So i had a plan for today and that was rowing!!! and funny enough TeamRichey posts this on youtube https://www.youtube.com/watch?v=ojdR615p4-s WFS. perfect timing .

Warm up
A little stretch and 1½km on the rower.

Rowing
So we started over again, set the drag factor correctly 125 for the wife and 130 for myself. The rower was also set to meters, so that we could see what the average time was per 500m.

Then we worked on the correct positioning and the pull from the bottom. 60% legs, 30% back 10% arms. We then rowed for about 1km getting the feel of things and keep track of the average time. Kept having to tell the wife to keep her chest up.

Then we started over but this time with no foot straps! row, get the feeling, work on technique and efficiency without our feet leaving the foot fixtures. We spent about 10 minutes just rowing until we had the required result and we were quite surprised with the average time per 500m got better and better over time.

All in all we spent about 45min on the above.

So from this it was now time to test the theory and see the results.

500m with foot straps - max pull rate 22/23 per minute
Wife - 2:23.6
Myself - 1.56.4


500m No foot straps - max pull rate 22/23 per minute
Wife - 2:21.2
Myself - 2.03.4


500m with foot straps - max pull rate 24 per minute
Wife - 1:51.6
Myself - 2:20.6


500m with foot straps - max pull rate 26 per minute
Wife - 1:44.2
Myself - 2:10.1


500m No foot straps - max pull rate 21 per minute
Wife - 2:23.9
Myself - 2.06.8

So between each attempt we would analyse how it went, the rates and effect. We found that we became more efficient over the rounds and it felt easier and easier. The wife was really pleased with the results and really felt the difference as she was just as fast with, as without straps which made her think about her technique more. her 4th round with straps was allot faster than normal for her but she was hardly tired after it.

All in all time well spent on the rower today.

Finish it all off
We worked on our rear delts and lats.

Using resistance bands we did face pulls, lat pull down, bent over rows, strait arm lat work and lat activation in total 10 or 12 sets with 10-12 reps on each.

Wife went on to stretch and i did some bicep curls 30kg 6x8reps

Cool down
Stretch for 20min
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Old 11-30-2017, 05:52 AM   #576
Alex Burden
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Re: Its me and it's her (the wife)

Typo
500m with foot straps - max pull rate 24 per minute
Wife - 1:51.6
Myself - 2:20.6


500m with foot straps - max pull rate 26 per minute
Wife - 1:44.2
Myself - 2:10.1

Times should be the other way round!!!!

500m with foot straps - max pull rate 24 per minute
Wife - 2:20.6
Myself - 1:51.6


500m with foot straps - max pull rate 26 per minute
Wife - 2:10.1
Myself - 1:44.2
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Last edited by Alex Burden : 11-30-2017 at 06:13 AM.
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Old 12-01-2017, 01:40 AM   #577
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and feeling well rested. I woke up 40min earlier today for some reason... Wife was a little tired as she got home late yesterday.

So plan for today Partner Sync workout never done one of those before

Warm up
1km on the rower nice and easy 500m without straps.

Stretch and mobility plus warm up with all of the movements to come. All in all 25min.

Partner Sync workout for time

Buy in 50/100 Du/Su's

20 - hang cleans 20/40kgs
20 - Box jumps/step ups 20/24"
20 - S2O 20/40kgs
20 - wall balls 4/9kgs
20 - T2B/high knees

Buy out 50/100 Du/Su's

Buy in 10 Burpees

10 - hang cleans 20/40kgs
10 - Box jumps/step ups 20/24"
10 - S2O 20/40kgs
10 - wall balls 4/9kgs
10 - T2B/high knees

Buy out 10 burpees

Time: 15:42

It was a little give and take today as some things were tougher on me and some things tougher for the wife, so we needed to wait to make sure the timing was correct. I was tired after the first round and i think i slowed us both down as i needed to take a breather for a few more seconds, on the other hand this may have stopped me hitting the wall and totally collapsing. Even the wife admitted this was tougher than what it looks and it was a good all rounder. Before we actually started we had a plan on when to drop the bar and what rep count woulkd work best.

1km on the rower to flush the system a little.

Cool down
clean up our mess and stretch for 20min.

so that was the end to a good week... back Monday
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Last edited by Alex Burden : 12-01-2017 at 02:01 AM.
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Old 12-01-2017, 10:19 AM   #578
Vic McQuaide
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Re: Its me and it's her (the wife)

Glad you cleared that up.. was thinking the wife was rowing some kind of fast
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Old 12-01-2017, 11:38 AM   #579
Alex Burden
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Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
Glad you cleared that up.. was thinking the wife was rowing some kind of fast


Going to put her through a 500m for time next week. Her best is 1.51 at the moment and I bet she can beat it. A 1.4x would be fantastic
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Old 12-04-2017, 03:02 AM   #580
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and feeling really good. Wife is also in a great mood.

The weekend has be great as on Saterday we visited the Fitness Show in Stockholm to watch a friend in his first pairs CF competition (they came 4th). While we were there i took the chance to get some advice from nr 1 Swedish and Games competitor Lukas Högberg on a couple of issues i have. Really great guy that took his time with me and gave me the basis for a good plan. Also met up with TeamRichey (youtuber) that went from fitness to CF where i took the time to compliment him on his content and keeping things real. He and his girlfriend were both the same in real life and in the vlogs.

Had the chance to meet with Swedens top rower Anders Backéus and did a 250m row for time. I did it in 44 seconds while the beasts did it in 37 seconds. Now the difference was that i kept the same technique and pace throughout the 250m while the other younger guys used brut strength and mostly back and arms. They started off fast but really died towards the end, had this been over 500m we would have had close times. Plus i am 48 and they were in their 20's. Anders was really impressed with that and took 15min on giving us some really good rowing tips.

So i put the plan for today together last week... this morning we both agreed that we should keep to it.

Warm up
1km row comfortable pace.

PVC pipe work and general stretch to get the rest of the body going.



2KM row for time but EMOM 4/5 burpees

Wife - 16.07 (5 burpees for the first 5 rounds then 4) 69 in total
Myself - 13.04 (5 burpees) 65 in total


10 min rest which was also the time needed to decide on the next wod and set it up. We had the choice of a weight increase ladder or a rep increase from 1-2-3 for each movement. We went with weight.


EMOM Ladder
Increase barbell by 2kg/4lbs = wife and 5kgs/11lbs for myself

Starting weights wife 20kgs, myself 40kgs

1 Clean and jerk
1 Power clean
1 Deadlift


Wife - 20 to 36kgs/79lbs = 9 rounds
Myself - 40 to 90kgs/198lbs = 11 rounds

Wife stopped at 36kgs as she was feeling it a little in her wrist in the jerk. She has had the bar in the wrong position in her hand which puts strain on it. I stopped at 90kgs as i was tired in my lower back and i was not taking any risks. this is only 5kgs/11lbs short of my PB but i am really please with the result because i think i can hit 100kgs no problem as i am starting to feel strong.



Cool down
Wife hit rower for 5min, i walked about a little. then we cleaned up

a good allround stretch for 20min.

A really good day today and we both enjoyed it.
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