Author Topic: Triathlon sprint prep (Read 673908 times)

John Stamos · « **Reply #975 on:** May 13, 2015, 06:14:31 pm »

Tonights twerkout

KB swings- 40lbs 30 seconds on 30 seconds off fooor idk 5 rounds or so, and did 2 rounds i think of 40 on 20 off

3 ROunds
Jump ropex100
Wallballx10
push upx10

Rower- 2x resistance 10 for .300km sprints( times were around :58-1:04)
2x resistance 15 for .........( times were around .53-58)
2x resistance 20 for .........(times were around 1:04)

I'm not sure how the concept 2 rowers are but this looks like an older one with water for resistance

some forearms to finish it off

LBSS · « **Reply #976 on:** May 13, 2015, 09:51:13 pm »

how's that run test prep coming?

John Stamos · « **Reply #977 on:** May 14, 2015, 08:44:45 am »

Been good, I've been runnin around getting shit ready before I leave so Im going to do my 2.5 mile run i think im up to today and saturday

John Stamos · « **Reply #978 on:** May 14, 2015, 12:59:51 pm »

The treadmills were used up and wasnt really feeling like trying to keep count for 45 laps so I decided to just do a 30 minute run, figured thatd be around 2.5-3 miles for my pace

John Stamos · « **Reply #979 on:** May 15, 2015, 04:10:22 pm »

THis morning was quick shoulders

Machine shoulder press(couldnt do DBs, my triceps are too sore for that) 5 sets of 10 at i think 150 or so
DB side raise- 30x5x10
DB Front raise- 30x5x10
DB rear delts)- 30x5x10

Went home and had some bison

leaving in a bit to go workout again, I think i will just do what i think of when I get there

John Stamos · « **Reply #980 on:** May 15, 2015, 06:18:29 pm »

3 rounds
Wallballx50
jump ropex150

Row machine
Resistance 5: 300m sprintx2
Resistance 10: 300m sprintx2
Resistance 15: 300m sprintx2

Banded tricep extensions and pull aparts to get blood flowing so my tricep wont be so sore

John Stamos · « **Reply #981 on:** May 16, 2015, 10:14:37 am »

This morning

Bike for 10 minutes as a warm up

3,6,9,12,15,18,21
BB thrusters
fat man pullups

1km row

then some stretching n hwhat not

John Stamos · « **Reply #982 on:** May 17, 2015, 09:33:12 am »

Last night was nothing, i forgot its sunday, im not used to being home on the weekends

this morning I did ummm

3 trips with my trap bar for farmers carrries down my driveway
105lbsx.2 miles
75lbsx.2 miles
55lbsx.2 miles

around noon ima get my barbell out and do some shit, not sure what though

John Stamos · « **Reply #983 on:** May 18, 2015, 09:28:06 am »

Mornin

100 fat man pullups
50 push ups
100 air skwaats

Lat pulldown- 5 sets of 15
some walking

doesnt look like a lot but my chunky ass was tired

Looking like if i get my midday workout in at 11 i should be good, too many fucking storms so far, theres 3 on my last free week before the state owns me so thats a bit of a downer.

I will get the barbell out again idk what i did yesterday, but ill do some light clean & Press and some wallballs annnnd i cant think of the name...KB swings there we go

LBSS · « **Reply #984 on:** May 18, 2015, 09:29:33 am »

fat man pullup = inverted row, right?

John Stamos · « **Reply #985 on:** May 18, 2015, 09:36:40 am »

yeah i set the bar up on the squat rack and do them like that.

A lot of people say they lose 30lbs or so during the academy considering they control our food and all of the bw and running we do so itll be good for me and hopefully when im done I wont have to do fat man pullups anymore haha

LBSS · « **Reply #986 on:** May 18, 2015, 09:52:16 am »

speaking of which, sorry to be a broken record but how's your weight coming down?

John Stamos · « **Reply #987 on:** May 18, 2015, 10:21:17 am »

ill check it tonight, didnt bother this morning because i had a protein shake and ive been drinking a lot of water but knowing how my body works its probably around 285-287 on a good day.

since my body is pretty much beaten up 24/7 im doing 1 movement for my gym workouts this last week so i can recover a bit

Today was lat pulldown
tomorrow is bench with a slow tempo
wednesday is rest from weights maybe idk
thursday oh press
friday once i get done running around finishing up everything i might just do a circuit with machines

on those days will be running and bw stuff, wall balls etc etc

John Stamos · « **Reply #988 on:** May 18, 2015, 12:07:16 pm »

11:00 workout

Cleans:
75x20
95x20
135x20

135lb farmers carry 1 trip(1056-1100 feet)

I had more planned but it took me forever to do the farmers carries, my hands were raw since the knurling on the trap bar handles are so rough.

setting everything up, doing it and putting everything away was an hr so probably took me 30-40 minutes to do the workout.

I broke the farmers carry up to 20 seconds on then whatever rest i did, that was showing to be too slow so i upped it to 30 seconds on. On the way back i said fuck the time and just went for it, only had to drop the bar two or three times on the way back

John Stamos · « **Reply #989 on:** May 18, 2015, 05:55:54 pm »

Jackie but switched out pull ups with push ups

KM row: took it too easy, hit a 4:05 km and wasnt even breathing heavy
Thrusters: Barx50
push upsx30

20 minute incline walk: 2.5 incline and 3.2mph, last 5 minute i kicked it up to 3.5, last 1.5 minutes went up to 4mph

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Author Topic: Triathlon sprint prep (Read 673908 times)

John Stamos

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