Author Topic: Triathlon sprint prep  (Read 140993 times)

0 Members and 1 Guest are viewing this topic.

John Stamos

  • Hero Member
  • *****
  • Posts: 3083
  • Respect: +1065
    • View Profile
Re: Triathlon sprint prep
« Reply #3060 on: January 10, 2019, 12:32:34 pm »
0
30 min bike ride
15 minute walk

Squat up to 225+green bandx2
Lower back felt it

Hammy curls

So yeah back started feeling it around 185 so didn't go too hard

The bike is just a totally different stimulus, it gets my HR jacked up and smashes my quads.  I am around 10 mins in 1/2 hours so I'd like to improve and see if i can work up to maybe 12 miles.  The thing with those bikes is if i hit 25mph then it won't register the distance.

Anyway, the green band is like 65 to 175 if you're using it for pull ups so squatting Idk id say 75lbs each at the top.
« Last Edit: January 10, 2019, 04:46:45 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

  • Hero Member
  • *****
  • Posts: 3083
  • Respect: +1065
    • View Profile
Re: Triathlon sprint prep
« Reply #3061 on: January 11, 2019, 07:06:07 pm »
0
30 min walk
15 walk

Thruster in front and behind the neck
Inverted row
21-15-9

Tricep work

Buddy came so did light squats

Something else

800m run
50 wallball
25 burpees
50 wallball
25 burpees
50 wallball
800m run
25 min time cap
25:05

I'm fairly certain I miscounted on them lol oh well

Talked it over with my buddy and well ima try to go back to the county so ill be doing like 1 strength movement then wods.

The fit test is easy but instead of asking adarq for a running program 2 weeks before it happens I can prepare for almost 6 months or so in advance.
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

  • Hero Member
  • *****
  • Posts: 3083
  • Respect: +1065
    • View Profile
Re: Triathlon sprint prep
« Reply #3062 on: January 13, 2019, 08:31:16 pm »
+2
Tomorrow workout ideas
10-9-8.....1
Bench@???
OH db lunges or split squats

Run .5 miles
5 rounds
10 reps
Push up-wallball-air squat-jj
.5 run

1-2-3-4-.....10
Deadlift@225
Burpees
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

  • Hero Member
  • *****
  • Posts: 3083
  • Respect: +1065
    • View Profile
Re: Triathlon sprint prep
« Reply #3063 on: January 14, 2019, 11:18:56 am »
+1
30 min bike
10.12 miles
PR
every 3rd min was level 14/15
Rest mins were level 12

Walk until buddy gets here
15 mins

Did the run 5 rounds of bw stuff run

Now looking up more to do

Max strict oh press: 190
Bear complex partner 50 reps
95lbs every 10 reps 10lb increases

The 1-10 with deads and burpees
Then without stopping 10 to 1 with bench and oh lunges.

I'm done

Update

This was probably the hardest workout I've done lately.  I've had harder wods but I am legit drained.

Friday might be an active recovery and I'll bike a marathon.
« Last Edit: January 14, 2019, 04:50:15 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

  • Hero Member
  • *****
  • Posts: 3083
  • Respect: +1065
    • View Profile
Re: Triathlon sprint prep
« Reply #3064 on: January 14, 2019, 11:24:16 pm »
0
This will be a good workout for tomorrow

3 rounds:

1 min air squats
1 min push ups
1 min sit ups
1 min burpees
1 min jumping jacks
1 min REST

4 min intervals
If you complete all rounds in 4 mins you continue to 8 mins and so on and so forth.

3 rounds
15 thrusters
15 TNG push ups.
« Last Edit: January 14, 2019, 11:29:06 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

  • Hero Member
  • *****
  • Posts: 3083
  • Respect: +1065
    • View Profile
Re: Triathlon sprint prep
« Reply #3065 on: January 15, 2019, 10:59:55 am »
+1
Bike 30 mins
10.22 miles PR

Every 3rd minute I did 2 min sprints.  Last sprint was 3 mins.

30 walk

Warm up.
50 JR
10-1
JJ & squat

Jr before each set

.25 run
10 burpees
10 JJ
10 sit up
X4

Then the 4 interval

Tomorrow I am going to do something stupid, ima try the 26.2 mile bike before the workout since the workout is going to be a light day.

Also sown about 6lbs which doesn't say much since I gained a lot back.
« Last Edit: January 15, 2019, 02:27:47 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.