Author Topic: Triathlon sprint prep  (Read 642889 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2475 on: September 18, 2017, 12:20:54 pm »
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Ordered new bball shoes so will be getting back into that.

Going to finish the food i have and then go low carb again.

This morning had a phone interview so didn't get to anything but will make up for it tomorrow.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2476 on: September 18, 2017, 01:01:08 pm »
+1
Going the change up the workouts

3 full body days
A form of squat every day
2 weightlifting days/cf days
Long walks each day

Had that interview and it seems decent but idt the pay is there for me.
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PR: 19:51 --> 17:41

adarqui

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Re: Triathlon sprint prep
« Reply #2477 on: September 18, 2017, 01:14:54 pm »
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Going the change up the workouts

3 full body days
A form of squat every day
2 weightlifting days/cf days
Long walks each day

nice. full body w/ moderate to high frequency is where it's at. also nice @ long walks. on occasion you can also throw some light runs in there, just when you feel good, get in a nice relaxed run of ~10-30s, throwing them in randomly.

btw you meant a form of squat every day on your full body days? or literally every day? I assumed the former.

Quote
Had that interview and it seems decent but idt the pay is there for me.

ah

John Stamos

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Re: Triathlon sprint prep
« Reply #2478 on: September 18, 2017, 05:02:47 pm »
+1
Everyday haha so like back squats on my full body days, front and OH on weightlifting days and bw or dbs on the  other days.  Get down the a low enough bw and do pistols.

The pay probably is there and it will look good for my current job.  I can't dick around for forever though so I returned my canvass letter for county corrections.  Ik ik going back to it but I can't dick around  with a job that could lead to something as opposed to a job (corrections) that will.

So this plan is to hopefully help get me down some more for the fitness tests and get me academy ready.
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2479 on: September 18, 2017, 05:15:27 pm »
+1
Got these, they were discounted n free shipping

Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2480 on: September 19, 2017, 10:58:33 am »
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Oh squat warm up: up to 135lbs from 95
Hang cleans (with squat catch): small jumps from 95 to 175 (10lb jumps)
Hang snatch: 65 to 105lbs( not hard but form is off)
Snatch grip rdl: up to 185x3

All reps were like 5 starting and ending with doubles

Wod

Max push ups then 1/4 of those reps I did power cleans

Rd.1 PUx42/clean@135x11
Rest x 90 seconds
Rd.2 PUx20/cleanx5
Rest x 60 seconds
Rd.3 PUx15/cleanx3

I think I forgot to do a round lol
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2481 on: September 20, 2017, 11:14:13 am »
+2
Kept it short because of my interview that I didn't go to lol the place was over 50 miles away and I didnt realize it.

Skwaat: high bar and as low as I could
95/135/175/185/205/225/255/275x10-2
Lat pulldowns: 4x10
Seated oh press machine: 4x10
Incline db flyes
Curls: no pump, just felt like I was moving my arms

Tomorrow is a high rep weightlifting session.
Every Monday
50 JR
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2482 on: September 21, 2017, 10:39:15 am »
0
Front squat: 95/115/135/155/175/185/205/225
10-2
Strength wasn't an issue, flexibility for the front rack was

Hang power snatch: tried to go for speed and powaaaaaa so with 65lbs through 95 I just tried to be diesel as fuck with it.  115 the bar speed slowed down a lot

Hang power clean: same deal, worked up to 185

Split Jerk and push press, alternated reps
95/115/135/155/175 sets of 5 reps each to 2

12-9-6@95x 3 rounds
Rdl/PU/Clean/PU/OH press/PU

Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2483 on: September 24, 2017, 10:26:06 am »
+1
Walk .5
Run to 2.4 then checked my phone and must have hit pause.  Checked it again 2 laps later or 3 and noticed it.

So health says I'm around 3.8 so that makes sense.  Still a 2.5 mile run without running for awhile and only stopping cuz my phone was flopping around annoying me.

I've been following Clarence Kennedy on youtubes. 

Vegan weightlifter, 650ish paused full squat, 750 deadlift, over 400lb snatch and almost 500lb clean

I watched his tutorials and 1 day will be practice and the other will be full movements and power movements.

Getting back on a diet consisting of chicken, steak, seafood, veggies
Every Monday
50 JR
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2484 on: September 24, 2017, 05:11:29 pm »
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Every Monday
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2485 on: September 25, 2017, 10:14:26 am »
+2
Full squat with 3 second pause: reps 5-1
95/135/165/185/205/225/255/275/300

Incline bench: sets of 5
95/135/155/185/205 (shoulders aching)

Hammy curls

Machine chest pressx4 sets of 10

Bent over db rows (2 handed)sets of 10
55/65/75

BTN snatch grip press: sets of 3 to 5
Bar/65/75/85

Lat pulldown: 4 sets

Standing Arnold press, sets of 10
25/35/45

Shot around, came about 2 inches from the rim which doesn't seem too bad considering its after a squat workout
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2486 on: September 26, 2017, 09:45:23 am »
+1
OH squatsx 5 reps
Bar/65/95/115/135

Full snatch x3 reps to singles
Bar/65/95/115
Power snatch@135

Cleans same thing
95/115/135/155/175x2

Snatch grip rack pull
Up to 225x5

I just need more hip mobility and a good front rack position and those numbers will go way up.  They felt easier than last week.

Hit some arms and walking now.
Every Monday
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2487 on: September 26, 2017, 11:58:02 am »
+2
258 Weight after fooooood, cup of coffee and water.

Depending on how i feel ill either do a full body workout or long ass walk.

Lmao I forgot to put my weight the first time

« Last Edit: September 26, 2017, 09:05:54 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2488 on: September 27, 2017, 12:20:22 pm »
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Full body, kind of sucked haha just didn't want to be there but got the work done.

Basically for squats i worked up to 70s (140) dbs for squats.

I just wanna do olympic stuff haha
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2489 on: September 29, 2017, 07:51:02 am »
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Nothing yesterday, had to get my hair cut and do something for my brother.

On a positive note, that hairdresser is going to be my workout partner.

I also made weekender so I can't get a second job until I get my training so ill have 0 excuses to not improve. Also, with that fine ass working out with me.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41