Author Topic: Triathlon sprint prep  (Read 642529 times)

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John Stamos

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Re: Eric's Journal
« Reply #1110 on: August 19, 2015, 11:52:16 am »
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Alright, I'll probably finish it on monday morning.

This morning(there needs to be a sweat angel emojiticon thing idk what you call them)

Skillz work

I worked up slowly by 5 or 10lb increments from the bar

OH Skwaat: worked up slowly, i think  i went to 150, felt super easy.

Hang snatch: did 3 reps of  where you just do the first part of the pull without catching it, just trying to teach myself to hit with my hips and shrug then I'd do 2 reps of a snatch
       - Worked up to 120, grip was shot from yesterday and the previous reps, I will have to see what i can do to help with my grip with my hands out that wide.

Hang Clean:DId the same, worked up to 200, I definitely have to get my front rack position back to what it used to be.

13.1
Completed 2 Full rounds LMAO
Total reps: 130
       - I feel like I sandbagged it a little bit, I was definitely huffing n puffing but I coulda done the burpees faster I think and got half another round at least

13.2
5 OH press 95lbs
10 deadlifts
15 wallballs

Completed 5 rounds
total reps: 150 reps

Weight: 280.00

I kind of like doing 2 open wods a workout back to back instead of just one so maybe i will do it twice a week or something, so I will do 2 back to back on friday.

So tomorrows workout

Warm up run

Shoulders, tris

13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

I obviously cant do muscle ups yet lol so if I get to the muscle ups then ill just do jumping jax, and the pool area was locked again so jump rope might be out of the question since theres no place to do it in the gym so i will figure something else out, maybe idk ill figure it out haha




« Last Edit: August 19, 2015, 11:56:31 am by Eric »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1111 on: August 19, 2015, 12:34:07 pm »
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Flander, got any tips for snatch grip width?

I read online one thing you can do is hold your arms out parallel with the floor and measure elbow to elbow or hold the barbell standing straight up and adjust your grip until the barbell is at hip level.

I also think i need to throw more back work in, some heavy pendley rows n what not
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

Flander

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Re: Eric's Journal
« Reply #1112 on: August 19, 2015, 03:08:58 pm »
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I use three methods.

1) grip it and stand up. Bend over with the bar in the hip crease. If you bend your arms you hold to narrow.

2) hold it overhead. Distance from bar to top of head should be somewhere around 8".

3) using a broomstick or pvc pipe make a 90 degree angle between your arms.

These are guidelines of course, but working with groups its fast. My grip is fairly narrow because I lack some mobility in my wrists.

John Stamos

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Re: Eric's Journal
« Reply #1113 on: August 19, 2015, 07:55:13 pm »
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Alright, thanks, I will have to play around with it on friday or something
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1114 on: August 21, 2015, 09:48:53 am »
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Got home from work yesterday and just felt like complete shit, so I skipped the gym.

THis morning will be

skwaats and hammy work

13.3(chances are the pull area will be closed so I have to change out 2 of the exercises)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 air skwaats
30 of something idk ill figure it out, maybe kb swings

13.4= 7 min amrap, switching toes to bar with air skwaats
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...


Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1115 on: August 21, 2015, 11:19:27 am »
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I combined the two wods into 1 n set the timer for 19 mins. 

13.3 i got 1 round +4 - 274
13.4 i got to round 18 but did 21 cleans on accident- 111

Total Reps: 385

For skwaats i did triples for
bar, 95, 135, 160, 185, 205, 225, 250, 275, 300, 315
then some paused reps at 225 and 135

OH Skwaats: I only used the bar, I started out with my hands at the collars and slowly worked my way in, the closest i got was maybe an inch outside of  my clean grip and i could definitely tell my back def needs a massage

also for 13.3 i did kb swings instead of idk i think it was muscle ups, and did air skwaats in 13.4


weight: 282, my arms and trapz are bigger and i feel like im a little bit leaner so the scale can eat a bowl of dicks
« Last Edit: August 21, 2015, 03:38:26 pm by Eric »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1116 on: August 23, 2015, 01:10:39 pm »
+1
I dont wanna work, I just wanna be at the gym all day.
Every Monday
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1117 on: August 24, 2015, 08:37:42 am »
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I am about to hit the gym up to do mine and flanders challenge WOD and some chest/tris and 13.5 which is

4 min-3 rounds
thrustersx15
fatman pullupsx15

if completed time extends to 8 minutes etc etc
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1118 on: August 24, 2015, 09:36:22 am »
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Just finished the challenge in 8:20.  I started with a 5 min pace but thats y i got 8 mins.  Ill be doing it again with a diffrrent game plan just to see if i can get better
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #1119 on: August 24, 2015, 09:56:25 am »
+1
I dont wanna work, I just wanna be at the gym all day.

+10000
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: Eric's Journal
« Reply #1120 on: August 24, 2015, 10:24:27 am »
+1
I dont wanna work, I just wanna be at the gym all day.

+10000

im starting to play the lottery again once a week just in case
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

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Re: Eric's Journal
« Reply #1121 on: August 24, 2015, 10:38:03 am »
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I was whooped after the WOD and hit 245 for a easy triple on the bench, worked my way up with multiple sets

then did some tricep pushdowns

had to skip 13.5 or whatever because i have to get my shit ready to go to work tonight
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1122 on: August 25, 2015, 08:10:10 am »
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Gonna hit some Back/Bis and 13.5 today, also going to start off with OH squat because they are probably the best thing ever.  After that gotta pitch a job proposal to my buddy for being the plant manager and runnin that bitch

gonna do it tonight, my proposal went well, as long as it gets approved ill be focusing on taking care of inventory
« Last Edit: August 25, 2015, 02:11:07 pm by Eric »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1123 on: August 26, 2015, 11:21:53 am »
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Didn't do anything yesterday, got super lazy and furious 7 came out on amazon video so yeah lol oh well

This morning

OH squat warm up with bar, just going from my grip next to the collars and working my way in.

OH squat: did 2-3 reps each
bar, 65, 85, 100, 120, idk i worked my way up slow to 170 for a 2015 PR

Snatch: worked up small increments from bar to 135 2015 PR

Clean: Small increments, went from 95-205  2015 PR

Lat pulldowns, focusing on thoracic extension and doing pause on the bottom near the chest for 5 reps for 4 sets

13.5 I think it was

fuck this one sucked

4 minute intervals
3 rounds
10 back thrusterx barbell
10 kb swingsx30
finished the 3 rounds before the 4 minutes then rest until the 4 minutes are up and continue on for another 4 minutes until you cant finish

I did 6 rounds i believe, total of 24 minutes and I could've kept going for another round or two but I had to decide between a few more rounds or shitting my pants so I figured I'd cut it short.

afterwards felt tired but fine and then boom felt sick

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

Flander

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Re: Eric's Journal
« Reply #1124 on: August 26, 2015, 04:24:12 pm »
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Just finished the challenge in 8:20.  I started with a 5 min pace but thats y i got 8 mins.  Ill be doing it again with a diffrrent game plan just to see if i can get better

Cool. I havent tried it yet. Will have to see when I get the chance. 8.20 sounds fast.