Author Topic: Triathlon sprint prep  (Read 157044 times)

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adarqui

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Re: Triathlon sprint prep
« Reply #3150 on: April 12, 2019, 11:16:15 pm »
0
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>

cool. exergenie reminds me of TRX. can do some cool stuff w/ TRX.

i had a 120 lb sandbag way back in ~2004 or so. left it outside. one day was doing OHP with it. and i started feeling stings. had ants all over me. apparently they got into the bag and i was OHP'n an ant pile. luckily i had a small pool nearby. lmao.

that basketball court really pisses me off. i hate dual basketball/skate-park setups. infuriating. nice hoops tho. :ninja: :ibjumping:

seifullaah73

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Re: Triathlon sprint prep
« Reply #3151 on: April 13, 2019, 10:17:04 am »
+2
Cool gadget. The club that trains in the track I go to, I have seen one of the coach use that on it's 400m+ athletes.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3152 on: April 13, 2019, 10:19:10 am »
+1
Yeah haha, I guess on the higher settings wsm competitors struggle.  I'd mainly use it for truck pull sims and rope pulls.  I'll have to get a big plastic bag to put it in just in case haha.  I figured 100lbs will be good for cleans

Odd Haugen I think is how it's spelled has Martin's Licis (4th place wsm) use it and it looks brutal considering it's constant tension
« Last Edit: April 13, 2019, 10:22:12 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 #3153 on: April 14, 2019, 02:48:18 pm »
+1
I will hold off on the exergenie until the weather is nicer.  I just don't want to use it when it's wet or dirty and jam it up or rust it out.

Anyway my sandbag should arrive tomorrow or Tuesday and if not tomorrow will just be a run after work depending on how full the gym is.  If it does come i will run 2 miles, do some sandbag cleans, sandbag deadlifts, sandbag carries along with farmers and sandbag holds to work the upper 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.

adarqui

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Re: Triathlon sprint prep
« Reply #3154 on: April 14, 2019, 11:34:53 pm »
+1
every time i read "Exergenie" i crack up. :ninja: :derp:

John Stamos

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Re: Triathlon sprint prep
« Reply #3155 on: April 15, 2019, 09:50:02 am »
+1
Lol yeah I hear ya.
Probably nothing today, it was a downpour last night but should be better tomorrow
« Last Edit: April 15, 2019, 12:15:47 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 #3156 on: April 16, 2019, 05:46:28 pm »
+2
Mile run: did a lot of walking around so cut the run short

Clean to 185

Log clean to 220x3x3
Axel deadlifts: 255x2x2(oh grip)
Up to 345 mixed grip.
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 #3157 on: April 17, 2019, 06:42:37 pm »
+2
Will do a workout at home tomorrow then Friday will be normal until the week after next.
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 #3158 on: April 19, 2019, 12:16:58 pm »
+2
Weekly recap, worked out on Tuesday lol
The other days was normal work and I "fasted" from 9pm to 330pm.  Around 1 or 2 I'd have a 3oz bag of jerky around 200 calories.

Maintained weight but body feels better.

Today
Run 2 miles
Squat up to 315x3x1
Clean up to 215
Deadline double overhand to 315x6 or 8 and x4 or 5

Incline bench
Db squats up to 70s each hand
Db deadlines up to 125s each hand
got outta there and planned on doing something at home but it was raining.

Also, I had like 315 for 10 if I had chalk but my grip has significantly improved.
« Last Edit: April 19, 2019, 12:22:39 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 #3159 on: April 19, 2019, 03:43:14 pm »
+2
Pm workout
3 rounds
10 100lb sandbag clean
1 sled rope pull
1 100lb sandbag carry

Nice 13 minute workout, maybe 100ft walk and it's rough when you carry it on your chest.

Once I am completely comfortable with the walks I'll buy the 150lb sandbag.
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 #3160 on: April 22, 2019, 09:41:13 am »
+1
2 mile run
15 minute bw Tabata
I'd like to get in some speed deadlifts and axel presses.

Also a cf wod
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 #3161 on: April 22, 2019, 10:42:47 am »
+2
 :almostascoolasnyancat:Just ran
-the time off seemed to help my body, I feel a little burning in my hip but nothing bad and I feel good cardio wise.

15:10 Tabata with a 20 second prep, 20 second working time and 10 second rest.  30 cycles total
Burpees-WB-JJ
Best burpees was 8 and they are feeling strong, typically did 5 with so 3 rep round breaks

DE deadlift: 6x2@225
Oh press: 3x3@165
Bar feels uneven on 1 side, noticed the spacing on the sleeve is just a tad bit more on 1 side than the other.  Kept getting me off balance.

I think a wide would be overkill

Going to shop then do a outside workout.
« Last Edit: April 22, 2019, 11:37:25 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 #3162 on: April 22, 2019, 02:30:25 pm »
+2
I guess at the cf games martins licis is going to break the steinborn squat record.

30 sandbag clean to shoulder
10 sled rope pull: 185lbs
1 long sandbag walk.
« Last Edit: April 22, 2019, 04:30:29 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.

LBSS

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Re: Triathlon sprint prep
« Reply #3163 on: April 22, 2019, 10:58:49 pm »
0
pretty weird to have an uneven bar. if the factory made one you'd think they'd keep it out of the market. where did you get it?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

John Stamos

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Re: Triathlon sprint prep
« Reply #3164 on: April 23, 2019, 11:07:48 am »
+1
pretty weird to have an uneven bar. if the factory made one you'd think they'd keep it out of the market. where did you get it?

It's the gyms bar, it's as old as the gym so I think the sleeve is getting worn out.

2 mile run
10 min Tabata

Going to do high rep squats and some other stuff idk yet.  Maybe a wod

21-15-9
135lbs back squat
30lbs dB double snatch
8:12

Cross fit cardio is shit but everything else has improved.

Gonna hit some dB work and get out.  Probably do a 2 mile walk later.
« Last Edit: April 23, 2019, 11:26:13 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.