Author Topic: Triathlon sprint prep  (Read 168112 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3135 on: March 29, 2019, 10:47:33 pm »
0
Will workout sunday, no sleep today.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3136 on: March 31, 2019, 03:46:27 pm »
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Nothing today, gym is only open on sundays for the winter and last wknd was the last Sunday I guess.

Anyway body feels shitty, worked this wknd and not used to standing on concrete all night. 

Tomorrow is shit idk
Buncha bw stuff
Maybe Fatman Murph n what not, I'll go by how I feel.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3137 on: April 01, 2019, 12:03:53 pm »
+2
2 mile run days starts today
Felt like shit, kept it at 5.5 n had aches n felt dehydrated.
I did 3 miles because I am doing Murph
So 3 miles (1 mile for murph)
100 push ups (30-60-100)
200 squats (60-120-200)
300 jj (125-250-300)
Going to attempt another mile but I feel like garbage.

That honestly might be it or I might do like a 3 min burpees test.

None of that at the end happened lol. I was feeling wrecked n i got into a conversation with my buddy about a few things.

Anyway, made up 2lbs of beef, cooked 8 eggs and some mixed vegetables n chicken shit so that's what ill eat today.
« Last Edit: April 01, 2019, 02:04:54 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3138 on: April 01, 2019, 05:32:12 pm »
+3
Tomorrow is crossfit stuff
Run 2 miles
stretch etc
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
3 Burpees at the top of each minute

9/11 TRIBUTE
For Time
2001 meter Run(1.25 miles)
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row Idk how i will fucking do this, i guess row for 8 minutes and call it close enough


Wednesday
Run 2 miles
Stretch, warm up biceps and rotators
Work with log, 200lbs, no amrap just a lot of singles n doubles.
Axel bar deadlift: I would like 265 double overhand and maybe 325 mixed.
Then farmers walks with 120s
Single arm Axel bar holds for 3 sets with idk the weight lol
Swim.
« Last Edit: April 01, 2019, 10:50:32 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3139 on: April 02, 2019, 11:37:26 am »
+1
Tomorrow is crossfit stuff
Run 2 miles
stretch etc
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
3 Burpees at the top of each minute

9/11 TRIBUTE
For Time
2001 meter Run(1.25 miles)
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row Idk how i will fucking do this, i guess row for 8 minutes and call it close enough


Wednesday
Run 2 miles
Stretch, warm up biceps and rotators
Work with log, 200lbs, no amrap just a lot of singles n doubles.
Axel bar deadlift: I would like 265 double overhand and maybe 325 mixed.
Then farmers walks with 120s
Single arm Axel bar holds for 3 sets with idk the weight lol
Swim.

Run felt ok, did 22 mins
First wod was miserable, i did 2 burpees instead, time was 16:48.  Had to take a minute break.

Gonna do 9/11 tribute, first part is a run so that'll be my recovery
People came in so I did bb work5 first.  Tired n just went through the motion.  Hammies cramped up on the rower so walking my 1.25.

I like the 9/11 wod but it needs to be
Run
Then the bb n all that work for 3 rounds
Row
I might try that later in the week
« Last Edit: April 02, 2019, 12:11:00 pm by John Stamos »
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3140 on: April 03, 2019, 12:09:51 pm »
+3
Run
Clean: up to 200
log clean to 240
Axel deadlift oh grip: 255
Mixed: 340
Forearms are fucked, gonna hit lats.
Did lat pulldowns and swam for 15 mins.
Felt like garbage today
Logs felt good though.

Interview on Friday and if I get it ill be buying a new log that's lighter
« Last Edit: April 03, 2019, 02:07:09 pm by John Stamos »
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3141 on: April 04, 2019, 11:59:19 am »
+1
Ran and did bodybuilding, nothing special.

The plan is to get this fucking job, do my current job on the weekends, pay off my student loans in 1 shot and then buy a exergenie I think it'd called, prowler n log
« Last Edit: April 04, 2019, 12:01:58 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3142 on: April 05, 2019, 03:41:30 pm »
+2
Nailed the interview, felt like garbage though so no workout.   I'm on midnights anyway so oh well.  Depending on the weather ill go for a walk.
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3143 on: April 07, 2019, 06:06:15 pm »
0
9/11 TRIBUTE
For Time
3 rounds
.5 run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 pull ups
11 Power Cleans (175/115 lb)
11 oh press
11 Kettlebell Swings (2/1.5 pood)
11 sit ups
11 Deadlifts 225
11 snatch
5 min row

So first run will be 2.5 miles n get right into it.  After that will be a tabata and swim.

I was thinking about risking it and doing squats.  I've neglected them for a month and it's showing.

Noticed that my strength work I do too many warm up sets and not enough working sets.  So for instance on Wednesday (axel) my sets will be
205/235/255x3x3
275/300/315x10x3

Log work this week will be maybe up to 225 for 5x1 but I will do a 10 to 20 second hold at the top of each clean.  When I have 225 on a barbell in the front rack it's easy but on a log it's awkward and your legs might wobble and core might collapse in or you go side to side cuz of instability.  Doing the holds should help and when I start pressing ill be that much better. I want to wait to press because I have no way to really warm up for it since the log empty is 190.  So once I buy my own log, maybe one that's 100lbs I should be good.
« Last Edit: April 07, 2019, 08:14:13 pm by John Stamos »
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3144 on: April 08, 2019, 12:07:40 pm »
0
Did 2 rounds kind of.

Run
Round 1
115-thrusters
95-snatch
135 oh press
135 row
165 clean
225 deadlift
70 db swing
2nd round
Same except
135 clean
275 deadlift
Did deadlifts unbroken, usually 275 feels super heavy but my grip feels strong from axel deads and wrecked it.
I legitimately feel sick, it's too cold in the weight room and I was sweating too much.
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3145 on: April 08, 2019, 03:04:55 pm »
+2
Swimming 16 minutes freestyle, previous pr was 6 minutes last Wednesday without having to resort to the back stroke.  20 mins total.

Adarq, I'm not tech savvy but on this site it says it's not safe and has a red triangle with an ! In it.  The sites that say that is super slow to type on so idk if i can fix it.

Tomorrow is bw stuff maybe all tabata.

I'm just super excited for wednesday, ive caught the strongman bug.
Every Monday
50 JR
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3146 on: April 09, 2019, 11:04:09 am »
+1
22ish minute Run

Tabata 1
20 on 10 off for 10:10
Half was squat-burpee-sit up but abs cramped
Swapped sit ups with jj

Going to rest a bit and hit up another one
Jump rope-wallball-push up. Maybe same as the first.
That was harder

On the first one my burpees are on point, ik I've lost weight I can see it in the mirror so that's probably why.

It's still early so I want to rest a bit and figure out 1 more wod to do.

Scratch that last one lol. Going to weigh myself, eat then do a 2 mile walk or walk before idk

Soo weight -5lbs, maybe more idk, i was sweating a lot but I drank a lot of water
« Last Edit: April 09, 2019, 12:52:47 pm by John Stamos »
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3147 on: April 10, 2019, 01:15:03 pm »
+1
 Felt shitty
2 mile run
Log clean with 5 second pause EMOM
200 for 4 mins then 190 for the rest
Axel deads to 265 double overhand, new pr
Bw holds super set with db holds at 125
Also did cleans before logs
Swam 15 mins.

Felt issues in back and hamstring
Also oh axel bar press up to 185x3 then x2.  Felt easy but the Axel bar kills your wrist.

I am going to break my fast on Wednesdays, i believe before my workout I need to take in say oatmeal and a protein shake, try 50 grams carbs and 20 protein.  Performing the log n axel on a fast is looking like a bad idea with how tired I get.
« Last Edit: April 10, 2019, 05:10:35 pm by John Stamos »
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3148 on: April 11, 2019, 12:51:55 pm »
+2
Ran 2 miles or so
Squats with green bands
Singles up to 290+ bands.  They might put on like 60lbs or 80.
DE deadlifts: 8x2@225
Cable row 3x10
Lat pulldown 6x10
Idk maybe something else, getting a massage in 5 minutes.
Also hammy curls
Also, got a email from work and they want me trained on the only line I'm not trained on.  So that means that ill know everything on the back side of the bottle side and no1 will know more than me that will be up for an apprenticeship.

Anyway I'll be day shift so ill be doing home workouts, probably going to buy a 100lb sandbag bag and maybe a exergenie.

Bought the sandbag and when I do stuff tomorrow I will order the exergenie.

<a href="http://www.youtube.com/watch?v=A596cForZwo" target="_blank">http://www.youtube.com/watch?v=A596cForZwo</a>
« Last Edit: April 11, 2019, 07:55:14 pm by John Stamos »
Every Monday
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3149 on: April 12, 2019, 08:48:24 am »
0
Just going to walk and relax today and the weekend.  Once Monday hits there's a good chance I'll basically be working 7 days a week.

Definitely nothing, I was at the mechanic when I typed this post and I started getting a sick feeling.  By the time I got home I was puking on my way to the house and got in bed with a massive headache n sweating.  Good thing I've been fasting or else it would have be worse.
« Last Edit: April 12, 2019, 03:37:32 pm by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41