Author Topic: Triathlon sprint prep  (Read 138339 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2700 on: March 06, 2018, 09:37:46 am »
0
3 rounds weighted vest
50 jumping jax
10 air skwaats
Whatever i could do for push ups

50 floors

Same 3 rounds

50 floors

3 rounds without weighted vest

Going to zone out on the stepper n just go
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 #2701 on: March 06, 2018, 02:31:38 pm »
+1
Tomorrow

2 mile run

1-10 of
db cleans/BB Snatch

1 mile cool down jog then 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 #2702 on: March 07, 2018, 03:46:01 pm »
0
2 mile jog

did that workout to round 7, buddy came in and wanted to do shit so i stopped there and did a 10 minute Tabata workout 20 on 10 off

then some cool down stuff


tomorrow is a 2 mile run

some wod that he knows, supposedly takes an hour or so to do so yeah I will be dead

later i will do stepper stuff
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 #2703 on: March 08, 2018, 02:23:06 pm »
0
1 mile walk

Snatch and cleans

.5 run
50-40-30-20-10
Wall ball-push up-air skwaat-jj-burpees
.5 run

So 2 rounds but it went

.5 run - wod - .5 run - wod - .5 run

Oooh yeah and it was in the pool area so it was like 80 degrees
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 #2704 on: March 08, 2018, 05:59:54 pm »
+1
I am looking at my older posts in my journal and I think I might just go through and do all of those workouts over again.


So tomorrow I might just hit a lot of stuff so

2 mile jog

10 minute WOD

Bench Press x 5 reps
Farmers Carry x idk the weight

This may not seem rough but for some reason idk, it is one that gets my heart rate going like a mofo

that will be my "strength portion"

then Metcon

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

Pool Room
EMOM
Wall Ball - 5 reps
Push up - 5 reps

First 5 minutes then increase 1 rep each minute after

1 mile jog

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 #2705 on: March 09, 2018, 12:25:18 pm »
+1
God it feels good to be back

First

Did john cena warm up, will post video later

Bench/farmers carry wod
10 rounds

The next wid, finished round 15 +6 thrusters

Walked in the beginning, my legs are way too dead.

Next is pool room then i gotta go to sleep, working the overnight tonight.

First 5 mins was wall ball x 5 then burpees x 2

Then every minute after that i increased the reps x1 and i was pooped, did like 9 wallballs  n 6 burpees but i did like 3 of them on the last minute

« Last Edit: March 09, 2018, 12:56:01 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 #2706 on: March 09, 2018, 01:55:14 pm »
0
God it feels good to be back

First

Did john cena warm up, will post video later

post vid nao. john cena warmup?? lolol. nice.

Quote
Bench/farmers carry wod
10 rounds

The next wid, finished round 15 +6 thrusters

Walked in the beginning, my legs are way too dead.

Next is pool room then i gotta go to sleep, working the overnight tonight.

First 5 mins was wall ball x 5 then burpees x 2

Then every minute after that i increased the reps x1 and i was pooped, did like 9 wallballs  n 6 burpees but i did like 3 of them on the last minute

John Stamos

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Re: Triathlon sprint prep
« Reply #2707 on: March 09, 2018, 05:36:52 pm »
+1
https://m.youtube.com/watch?v=Nmxj-MtvD_Y


What i did was the walking with the plate twists and the plank while stacking the 10s n 5s.  Felt good and activated my core.
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 #2708 on: March 09, 2018, 07:44:43 pm »
0
https://m.youtube.com/watch?v=Nmxj-MtvD_Y


What i did was the walking with the plate twists and the plank while stacking the 10s n 5s.  Felt good and activated my core.

ah cool. and ya Cena is a beast.

John Stamos

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Re: Triathlon sprint prep
« Reply #2709 on: March 10, 2018, 05:52:53 am »
0
At work, tired as fuck, didnt get any sleep.

Not doing shit today, i am so wrecked it sucks.

Sunday idk its looking like a storm so if that is the case then ill be doing a home workout.
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 #2710 on: March 12, 2018, 04:19:04 pm »
0
Basically same workout as friday

John Cena warm up with some oh squats to stretch

bench wod but we did 5 mins on the bench and 5 mins oh press with farmers carries

the 7 min wod but i did db thrusters and push ups

EMOM
5 wall ball
5 jumping lunges
5 push ups

after 5 min mark you increase reps by 1
i made it to like 8 minute mark lmao

Food pre workout
2 eggs
mushrooms
2 packets of oatmeal(bad idear)
turkey bacon

Food post workout

turkey wrap
veggie straws

gonna do a protein drank at 5, eat supper at 8 and good to go.
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 #2711 on: March 12, 2018, 04:33:10 pm »
0
My buddy wants to do Partner Wods tomorrow

AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)

Ascending Ladder in 10 minutes
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...


For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row

Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run

Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run

Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run

Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run

Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run

Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run

partner holds onto kettlebells while they arent working.
« Last Edit: March 12, 2018, 04:39:35 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 #2712 on: March 13, 2018, 02:12:17 pm »
+1
Didn't do any of those

I did 1.5 miles or so total of sprints and jogging, I tried to do 20 second lap sprints(18 = 1 mile so 3 laps in 1 minute is 6 min mile) I was at best I did a 20 second one but like 22-25 for 2 laps or more. I just did a bunch of those with a 2 lap jog inbetween

did some foam rolling

then a partner wod so Idk how many I did, i just know he did a lot more lol

.5 mile run

100 cal row(switched every 25)
100 deadlift @ 135 (pretty even on this)
100 DB Swing ( Pretty even on this as well)
75 burpee pullups ( Lol hed do 10-15 per set and I would do 5 or 6 lmao)
200 sit ups( hed do about 25 or so and id do 15)

.5 run

I feel like we did more than that..

either way I am cooked

AM
food
some sort of donut
coffee
clementines

Post workout
Turkey wrap(wrap/4 slices of turkey/cheese/dressing)
Veggie straws

later pizza....lol

then chicken
« Last Edit: March 13, 2018, 04:01:56 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 #2713 on: March 13, 2018, 03:56:38 pm »
+1
So i wanna get to the gym earlier and do something like

2 mile jog

21-15-9 of stuff that i hate so
21-15-9 cal rowing
21-........ burpees
21-........ sit ups

For my warm ups

Will do it thursday

Tomorrow idk what ill do i have stuff to do in the AM so ill see what time i get back.
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 #2714 on: March 14, 2018, 07:31:18 am »
0
Nothing today

Got shit to do and i have a stye in my eye.  I remember rubbing my eye a lot cuz of all the sweat so i wonder if people arent wiping their machines n what not down after they are done cuz it didnt pop up until after the gym.
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.