Author Topic: Triathlon sprint prep  (Read 153568 times)

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John Stamos

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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

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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

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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

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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

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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

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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.

John Stamos

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Re: Triathlon sprint prep
« Reply #3066 on: January 16, 2019, 10:44:07 am »
+1
I tried the 26 mile bike ride lol
12 mIles and my ass was numb and shooting a pain down my leg.

Bro day just a nice break, body is pretty beat up
« Last Edit: January 16, 2019, 07:16:06 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

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Re: Triathlon sprint prep
« Reply #3067 on: January 17, 2019, 11:10:11 am »
+3
Walk

Idea 1

.25 run
50-40-30: wallball/ PU/ JJ
Run .25
20-10:.....
Run .25

7 min burpees test: 63, absolutely garbage

Rough but fun day.

Finally got fios and my projector came in so yeah watching a movie on a 120" screen beats a TV lol


« Last Edit: January 17, 2019, 08:14:22 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.

adarqui

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Re: Triathlon sprint prep
« Reply #3068 on: January 19, 2019, 03:45:12 pm »
+1
I tried the 26 mile bike ride lol
12 mIles and my ass was numb and shooting a pain down my leg.

Bro day just a nice break, body is pretty beat up

ya man riding a bike for a long time would destroy my ass (i've done it before, get so wrecked). not sure how people do it. i guess it adapts eventually lmao.

John Stamos

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Re: Triathlon sprint prep
« Reply #3069 on: January 20, 2019, 09:20:28 pm »
0
I tried the 26 mile bike ride lol
12 mIles and my ass was numb and shooting a pain down my leg.

Bro day just a nice break, body is pretty beat up

ya man riding a bike for a long time would destroy my ass (i've done it before, get so wrecked). not sure how people do it. i guess it adapts eventually lmao.

Lol yeah

Tomorrow I have shit to do so ill be hitting it early.

Possible workouts

10-20-30
Burpees-sq-SU
20-30-40
.......
30-40-50
.......

10 mile bike

100 Wallball for time
But plot twist, 1/2 mile run before and after.
This was the 2nd workout and it was miserable.  If i used the 10lber I would have done 150 but my shoulders and tris crapped out fast.


7 rounds for time
7 burpees
7 squats
7 sit ups
7 jumping jax
Time: 10:30
Goal: 8:30

Feeling crappy today. Just cramping up and shit fast.

Not sure what's next

Tried to do grace but just didn't feel good so I worked up to 215 clean

So my issue is 205 went up super easy but 215 I felt as though I just lose all tightness, especially in my lats and it makes it feel a lot harder.  Based on 205 I felt like 225 was good but it probably was I just need a place with bumpers
« Last Edit: January 21, 2019, 02:48:56 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 #3070 on: January 22, 2019, 11:20:10 am »
+2
30 min bike ride: 10.53 miles
 :personal-record:

Difference was usually I do level 12 then level 14 every 3 mins or something, today was straight level 13.

1km row

Now walking until my buddy gets here.

So did a 15 min wod
1-10 then 1-6 of burpees squats JJ

Did some snatching up to 145 then some heavy pulls working the extension from knee to hip.  Buddy was doing cleans and went too far back on his heels and bombing and fucked his wrist up.  Killed the mood

Did a quick 10 min wod
Wanted 15 but it was too cold in my basement

Did 20 kb squats
20 db push ups
1 200lb sandbag clean
Idk 4 or 5 rounds
« Last Edit: January 22, 2019, 04:38:32 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 #3071 on: January 22, 2019, 07:23:15 pm »
0
Tomorrow

I would like to do mostly pool room stuff

So let's see

30 min bike ride
Walk until quads are good

Pool room
3 rounds
10 burpees
20 squats
30 JJ

Rest 1 min

200 JR count
1-10
Wall ball - sit up
10-1
PU-lunges
200 JR count

Rest 1 minute

Run .25
21 thruster/snatch
Run .25
15........
Run .25
9.....

Rest 5 mins

2 rounds
7-7-7-5-5-5-3-3-3
R.1 Deadlift-clean- oh press
R.2 DB version

6:03
Basically warmed up with the movements and went. Everything felt heavy and it is cold as shit in here.


Right now my eating habits are weird, I give through cycles of eating everything to eating twice a day.  Today I realized I've only had my coffee, half a steak, 2 sausage patties and a lil but of bacon.  I gotta eat 1 more meal and try to get some calories in because tomorrow is gonna be a nightmare.
« Last Edit: January 23, 2019, 09:48:13 am 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 #3072 on: January 23, 2019, 10:47:34 am »
0
So I did all of that and the working time was about 56 minutes

I took a break after the barbell and dumbbell exercise in the beginning because I was trying to figure out what to do since the gym was empty.  So everything after that was done without breaks and just minor rest periods so about 48 minutes straight or so.

I am severely up in weight or the scale is completely off.  I doubt it has been calibrated in years.  No way could I have gained 8 pounds in a week of fasting for 16 hours and not eating bad.

I ended with a 20 min bike ride

I am whooped, i think i am getting too conditioned for these easier workouts.  I can still do the workouts but I will have to make them harder by swapping out exercises like taking out jumping jax n easy stuff like that. 

Tomorrow will be uggh

Warm up

Squats
Typical leg workout
Banded deadlift
Good mornings

Then some pool room workouts
« Last Edit: January 23, 2019, 12:04:07 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 #3073 on: January 24, 2019, 10:00:24 am »
+1
Cutting it short

Squat up to 305+ green band, maybe an extra 80lbs or something.

Speed deadlifts with 225 for 8x2

Hammy curls 3x10 single leg

Going to smash my bod tomorrow, I have a haircut and massage tomorrow.

The squat was surprising, i havent done squats above 200 in a few weeks so the biking has to be helping.  I wanted more than the 305+gband but my right quad was getting a lil rough.

So yeah Tomorrow is a lot of pool room wods and more bodybuilding focusing on my back n stuff.  My next massage after tomorrow will be the cupping so ill give some review of that.
« Last Edit: January 24, 2019, 11:20:01 am 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 #3074 on: January 26, 2019, 02:18:26 pm »
+2
I'll be honest, I was a lazy fuck on Friday lol

Safety training this wknd but might go after work tomorrow, either the normal gym or gym at work.

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.