Author Topic: Triathlon sprint prep  (Read 143581 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3030 on: November 28, 2018, 01:36:58 pm »
+1
1 hour walk: 3 miles
EMOM 12 minutes
Oh press 10 reps
Goblet squat 10 reps
Last 2 minutes was max reps

Lunges around track

Military press: 3x10

Walking OH plate carries for 3 trips

DB presses while lying on your stomach for 3x10

Some other stuff

7 min time cap
Multiples of 3 for 75lb cleans and wallballs
Made it to 10 reps cleans of round 21

Alllllll good
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3031 on: November 29, 2018, 02:46:03 pm »
0
Today was random cardio stuff.  Super sore and I am switching legs to Monday so tomorrow might just be a walk then restart on Monday.

Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3032 on: December 05, 2018, 10:24:15 am »
0
Legs was Monday, did banded up to 275

Then super set leg press with hammy curls

Walked before for an hour

Then did a wod or two, the only one I remember is

1v1
Row 15 cals
Max Wallball

So 1 person rows 15 cals and the other does max wallballs within that time.  First 1 to 300 wallballs wins.

Yesterday

Walked

Tabata 15 on 10 off for 7:25
140 bench
Inverted row

Giant set
DB press
DB flyes
Push up all 3x10

Then
Run .25
10 thrusters
2 oh plate carry walks
10 db snatch
20 cleans
That was done twice which counted as 1 round and we did 2 rounds

Today partner isn't here so I'm walking and hitting oly lifts n shit
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3033 on: December 05, 2018, 11:53:18 am »
+1
Walked about 50 minutes

Then worked up to 185 for hang power clean and that felt like garbage so I dropped to 165 for doubles for like 2 sets n thought well i want to do a lot of reps but I'm resting too much.  Soo I did

5 mins, every 30 seconds: doubles

Then same for snatch with 105

My upper Thunder thighs and above my junk is raw from the bar.

Honestly might just walk more and head out and have today be more of a movement/active recovery and hit back hard tomorrow.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3034 on: December 08, 2018, 02:58:47 pm »
0
Friday was something

Walked 30 minutes

Deadlift up to 365, grip was the issue

Then bb row, lat pulldown, db deadlifts up to 125s

Walk

Then buddy showed up

Run .25 the something I forgot

Then partner wod

Bear complex up to 25 reps
@75lbs

Then same with 95lbs and 30 reps

Abs and some other shit, idk i was there for a long time.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3035 on: December 10, 2018, 10:08:43 pm »
0
Alright

30 min Tabata
1 min on 5 seconds off

Just random bw exercises

Then 21 15 9
Row- thruster- hang power clean

Something else

45 minute walk.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3036 on: December 11, 2018, 03:50:59 pm »
+1
30 min run
30 min jog

stretch

Power clean up to 215

Deadlift up to 315x5 then 335x3
           - Strength not an issue, just grip

21-15-9: Dumbbells
deadlifts: 65lbs
Snatch: 50lbs
Bent over row: 50s

Drop set row machine: 150 to 50lbs

felt good and supa pumped
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3037 on: December 12, 2018, 01:03:00 pm »
+2
 :ibrunning:I
30 min jog

Pool room
50-50-50
40-40-40
.
.
10-10-10
Wallball-planks (seconds count)- jumping Jack's

Wallballs I added 20 reps to each set

Oh press strict up to 170

Arnold press for 3x15

Farmers carries and db oh walk

1 hour walk.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3038 on: December 13, 2018, 11:59:02 am »
+1
Active recovery

45 min walk

Basketball for like 40 minutes.  Just shooting around and what not.  Felt good and I nicked the rim so I'd like to see if i can funk again after I drop this 70lb weight vest.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

LBSS

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Re: Triathlon sprint prep
« Reply #3039 on: December 13, 2018, 10:23:16 pm »
+2
:ibrunning:I
30 min jog

Pool room
50-50-50
40-40-40
.
.
10-10-10
Wallball-planks (seconds count)- jumping Jack's

Wallballs I added 20 reps to each set

Oh press strict up to 170

Arnold press for 3x15

Farmers carries and db oh walk

1 hour walk.

that's a burly workout
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

John Stamos

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Re: Triathlon sprint prep
« Reply #3040 on: December 14, 2018, 03:36:47 pm »
0
:ibrunning:I
30 min jog

Pool room
50-50-50
40-40-40
.
.
10-10-10
Wallball-planks (seconds count)- jumping Jack's

Wallballs I added 20 reps to each set

Oh press strict up to 170

Arnold press for 3x15

Farmers carries and db oh walk

1 hour walk.

that's a burly workout

Yeah it was pretty miserable but felt good.  I overestimated the wallballs though.  There's only 2 wallballs and I used the lighter one so I figured I'd add 20 reps since my partner wanted to do the 20lber.

Today was shopping n relaxing n watching my nephew.  Probably do something this weekend, maybe Sunday do a long walk.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3041 on: December 17, 2018, 11:25:21 am »
+1
30 min jog
15 minute walk
30 minute Tabata 1 min on 5 sec off random exercises

Gonna walk for 45 n head out.

I walked for 15 earlier because a couple of idk chick's in their 50s went on the track and was walking like they were 90 so I got irritated n hit up the tabata.


Diets been whatever lately, I haven't been eating terrible but still putting on weight.  Idk how, i defy science. 

So what I've been doing is a fasting from around 8pm to noon just a lot of protein for the most part.  I could just be backed up and a lot of water weight.  Beats me ill just keep at it.

Today was small portion of sausage, 3 eggs, coffee, 1 slice of bread with a small amount of butter for my bfast/lunch.  Will eat at 5 then 730ish.  Probably a meat with veggies and 1 will be a protein shake n fruit or something.
« Last Edit: December 17, 2018, 01:55:48 pm by John Stamos »
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3042 on: December 18, 2018, 11:32:18 am »
+1
Yeah i was backed up, weighed in 5lbs less but I had my hoodie, shoes and hat on so maybe 7lbs down.

Last night I cut my food off at 8 and I will eat again at noon

Today was

30 min jog
Felt good just 30 mins feels like forever
30 min walk

Fsquat: up to 215
Back squat up to 300

I had 0 power out of the hole so I decided not to push it.

Leg press was 8 plates total plus 70lb sled plus bands and I did 3x5 but 5 second rest between

Hammy curls 3x10

30 min walk.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3043 on: December 20, 2018, 11:18:30 am »
+1
Yesterday I was finishing tables up

Today
30 min jog goal: 3.5 miles
2.78 mile jog
30 min walk
Bench up to 3x5@225
Oh press with bands up to 115x1
No bands up to 165x3

EMOM
Min 1: 1 rep of 95lb thrusters and push up
Min 2: 2 reps
.
.
.
.
Min 7: 7 thrusters and crapped out (wrists hurt)
Then continued with 8 to 10 with just the bar for thrusters

Now just bike I think and tomorrow will be normal but I will hit back and everything else and just do that and the run/walk.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: Triathlon sprint prep
« Reply #3044 on: December 21, 2018, 12:39:54 pm »
+2
30 min walk

Deadlift up to 405 mixed grip
Up to 365 (had 375) double overhand

Then machine work and biceps

It was crowded and we had a 2 hours squatter and his gf trying to take everything up (both squat racks and bench)  so I went over and just threw the weight off 1 of the bars on the squat rack and went at it.  I absolutely hate this time of the year.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.