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Author Topic: Triathlon sprint prep  (Read 650345 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2730 on: March 25, 2018, 02:22:55 pm »
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Meals today

Bfast
3 spoon fulls of greek yogurt w/ sprinkle of flax and sunflower seeds with 1 cut up apple

lunch
1.5 chicken thighs, asparagus, pickle and ceaser salad
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John Stamos

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Re: Triathlon sprint prep
« Reply #2731 on: March 26, 2018, 02:43:35 pm »
+2
Jesus

54 minute WOD

Run .25 at the start and finish and after each exercise

All reps were 40 reps

So sample is
Run
Wallball
Run
Sit up
Run etc etc

Did wallball, sit up, push ups, db cleans, swings, snatches, over head lunges, and a few others.  The last one was a 12-12-12-4 of fsquat, bb clean, oh press and deadlift.

All in all 2 miles of running, 9 exercises at 40 reps each.  My sit ups are getting better, im about 40 reps now before i cramp, before it was 20.
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LBSS

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Re: Triathlon sprint prep
« Reply #2732 on: March 27, 2018, 03:19:30 am »
+1
the WOD name is jesus? looks fun.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2733 on: March 27, 2018, 07:15:55 am »
+1
Quote from: LBSS on March 27, 2018, 03:19:30 am
the WOD name is jesus? looks fun.

Oh no lol i just finished it when i typed it out and that was the only response i came up with as I was sucking wind trying not to die lol

Its a modified fatal 40 workout, the fatal 40 is much worse though.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2734 on: March 27, 2018, 10:16:26 am »
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left shin and lower back are sore as fuck, kind of like lower back to lower lat.

not too sure what I will do today, maybe warm up jog and idk, nothing heavy thats for sure.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2735 on: March 27, 2018, 11:25:25 am »
+1
Did some wallballs, push ups and jump rope

150 wallballs for time:  5:14
Usually I would get like 7 mins or more.
       - I went 100 unbroken then 10 second rest n did 25, 10 second rest did 25

Black jack
20 thrusters
1 push up
19 thrusters
2 push ups
Etc to 1 and 20
Time 20:55
« Last Edit: March 27, 2018, 12:37:16 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2736 on: March 27, 2018, 04:03:11 pm »
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Tomorrow possibly

Basically its a partner EMOM so 1 person goes and the 2nd person has to do it with whatever time is left within the minute so its on the 1st person to haul ass and the second person to finish before time is up

Partner EMOM

First 10 rounds
5 burpee pull ups
5 hang db power snatch

Second 10 rounds
10 Hang power clean and press
Third 10 rounds
8 wall ball
5 db cleans

4th 10 rounds
5 db thrusters
15 second push up plank

5th 10 rounds
5 Oh squat
5 push ups

6th 10 rounds
BB bear complex thruster x 10 reps(5 front 5 behind)


Any missed rounds adds an additional minute at the end.


What I want to do for a warm up is do 1 round of each beforehand and get the time and adjust.  If one only takes 15 seconds for each then thats not good, Id like 20-25 second rounds so theres a brief break
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John Stamos

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Re: Triathlon sprint prep
« Reply #2737 on: March 28, 2018, 11:31:11 am »
0
Started to get a scratchy throat last night n now im shitty so no workout
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adarqui

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Re: Triathlon sprint prep
« Reply #2738 on: March 28, 2018, 01:51:24 pm »
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Quote from: LBSS on March 27, 2018, 03:19:30 am
the WOD name is jesus? looks fun.

lool.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2739 on: March 29, 2018, 09:34:20 am »
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working out today

got runny nose kinda still but other than that just sore.

I just want to hit heavy stuff, squats, cleans, snatches, thrusters

then hit a emom

So maybe hit heavy cleans, snatches, then heavy thrusters into heavy front squats into heavy back squats(so where i stop on thrusters which is lower than my fsquat just keep going and where i stop on my f squats just keep going up on my back squat.)

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Every Monday
50 JR
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2740 on: March 29, 2018, 11:29:52 am »
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Emom
4 rounds total
1 exercise per minute(after min 3) before that i was doing 1 exercise plus jumping jax until the end of the minute but i dont wanna wear my legs out.
the exercises were wall balls, burpees and sit ups

Then emom of 30 second jump rope for idk 5 mins

Then ab work

Now waiting for my buddy to get here.

Hang snatch: worked up to 145lbs lol or was it 155, either way puss weight

Hang clean: up to 185 then mashed potatoes at the bottom.

Thruster: mashed potatoes on 185 but still managed to get 205lbs

Front squat: mashed potatoes on 255lbs

Back squat: 315 for a decent single.

Mashed potatoes is when your upper body collapses in the hole and you look like a dog shitting on your way back up.

1 mile run: 8:30 pace on a shit track.  My buddy is running a half marathon this summer and he runs too fast so he ran behind me to slow down lol.

This was a horrible mile and I wanted to die.  I think we did our little wod beforehand also.

Still 830 aint bad for not running much lately and after a long workout.

Weight remains the same grrr when its within the 5lb increment i have to try hard as fuck to push past the barrier.
 
« Last Edit: March 29, 2018, 04:12:39 pm by John Stamos »
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Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2741 on: March 30, 2018, 11:26:57 am »
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Just a little something today

I did the workout chief which felt decent

Then some pool room stuff, nothing major

This wknd is off, ill be working overnight so yeah monday will be getting back at it.
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Every Monday
50 JR
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2742 on: March 30, 2018, 02:50:44 pm »
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DId some stretching and yeah shitty.  I might sign up for the yoga class or look for some decent yoga videos and set time aside to do it.
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2743 on: April 02, 2018, 11:24:33 am »
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2 mile jog-- 9.5 min split

HR is up a little but I feel good.

7 min time cap
95lb thrusters
35lb db snatch
3-6-9-12....

Round of 12 +8 thrusters
The thrusters ik were gonna feel heavy but i didnt know itd be that bad

Grace: 30 clean and press for time
11:20 @160lbs/normal grace is 135lbs

2 mile jog then 1 metcon at home.

Negative on the 2 mile jog, my cardio n everything feels fine but my body doesnt want to move so i feel 40lbs heavier on the jog.

Weight 272 so down idk 2lbs but like i said earlier once i am in the middle area like a 275 or 265 its easy to go from 280 to 275 but then ill be stuck for awhile, break through and go to 270 like nothing.  Then typically its not bad until id reach 265 or whatever.

« Last Edit: April 02, 2018, 06:09:42 pm by John Stamos »
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Every Monday
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2744 on: April 03, 2018, 12:17:34 pm »
0
2 mile jog: roughly 9 min split

Twerkout
112 wallball
200 push ups
150 sit ups
1000 jump rope

Weight: 271
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Every Monday
50 JR
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PR: 19:51 --> 17:41
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