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Author Topic: Triathlon sprint prep  (Read 655180 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3300 on: September 30, 2019, 05:44:18 pm »
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Tomorrow
Run to town and back
Back stuff( deadlift - inverted row - rdl - row - lat pulldown )
Walk to town and back(approx 40 minutes) then remaining time on rower or stairmaster
CrossFit wods
10-1
Front squat start at 10
Wall ball start at 1

7 minute AMRAP
3-6-9...
Snatch
Pull up

Rest of the time will be hmmm
300 jj
200 squats
100 push ups





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John Stamos

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Re: Triathlon sprint prep
« Reply #3301 on: October 01, 2019, 11:29:16 am »
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Did that up to the 10-1 WOD

My lower stomach feels shitty like if I go and do much more I might pull something.

So overall hit about 4 miles today, did a back workout, and a metcon. 

Not what I wanted but gotta be smart.


Just going to fast today til I break and cave on some special k cereal lol
« Last Edit: October 01, 2019, 12:01:17 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3302 on: October 02, 2019, 08:53:27 am »
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Gonna do my run, it's raining so not to town, around the track or dreadmill depending on how many people are on the track.

Then the 7 minute metcon
Except for pullups it'd be something else idk yet
Then the rest of the time will be  30 minutes of just bw stuff

Then chest and bis

So
Block 1
20 minute run: 10 min splits
7 min metcon: got to 6 snatches in the round of 15
Remaining time bw stuff
Right now I have 33 minutes of bw and there is no set or rep scheme just gonna go hard
Block 2
Cardio
Incline walk / row / bike / stairmaster 15 minutes each

Block 3
Chest and bis

Well gonna do cardio, they locked the area where I do my bw workouts cuz they're fucking idiots.
« Last Edit: October 02, 2019, 09:53:32 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3303 on: October 02, 2019, 11:15:00 pm »
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Tomorrow
Run: 30 minutes
WOD
4 minutes
15 deadlift
15 Thrusters
15 WALLBALL
Once I hit 90 reps 4 minutes is added for another set of 90, keep at it til failure.

Goal is 3 rounds

10-1
Cleans
Burpees
Start at 10 for cleans and 1 for burpees

Be stuff, if I have to I will get the doors unlocked.  I will go for an hour.  Basically I will just work like I did at the academy

That's about 2 hours of work

Then walk

So I guess my work called people today for the job and supposedly they are calling tomorrow too so if I get the call and they want me to come in for paperwork n shit then I'd cut it short.  If not then it's academy prep
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John Stamos

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Re: Triathlon sprint prep
« Reply #3304 on: October 03, 2019, 09:27:55 am »
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People blocking up the track and treadmills so no run

30 min bw stuff
The 4 min wod then keep adding, yeah goal was 3 rounds but I managed 1 right at the 4:01 mark lol. So yeah 3 rounds is eventually the goal.  I used the barbell for thrusters but it's such a shit move.  Next time I'll do dbs so I can maintain a better position.

10-1
Start at 10 with 95lb Cleans and 45lb db for snatch

Honestly my mind is on the phone call if I get one or not so head isn't in it today and I keep getting messages from Co workers asking if I heard anything.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3305 on: October 03, 2019, 07:05:42 pm »
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Did 24 minutes on the stepper

It's academy training now, saw the new Apprentices on the schedule for next week so yet again I get fucked.  And surprise surprise the kid that got hired can't do the job but knows a manager
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John Stamos

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Re: Triathlon sprint prep
« Reply #3306 on: October 03, 2019, 10:21:05 pm »
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Tomorrow
Run
Legs

Metcon
Chipper
1000m row
50 wall balls
25 overhead squats
50 lunges
30 push up
100 jj
20 db cleans
1000m row

Then see how I feel
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John Stamos

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Re: Triathlon sprint prep
« Reply #3307 on: October 04, 2019, 10:04:11 am »
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Increased my distance, not sure by how much but the normal run is 1.94 miles and I added maybe an extra 10 minutes or less, idk I'd say 2.5 miles

I'll drive it and see the rough distance and just guess.

Legs will be iffy, they are already just wrecked but I'll give it a go.

Squats to 275x2
Form was iffy and I felt every muscle throughout the movement.  That's how wrecked my legs are lol

Rdl: 275x 5

Chipper
23:15ish
I like chippers cuz you get a lot of work in and generally they don't get boring or destroy you but keep a consistent pace
My 1km I did 3:30 since the rower doesn't measure distance anymore.

I actually feel good and wanna do more.

Chipper 2.
JR: 100 SINGLE unders
Run 4 laps(about a quarter mile or a lil less)
Burpees:x 20
Run 4 laps
Db swing x 30
Run 4 laps
Snatch: decent weight x 10
Run 4 laps

I'll do a few more metcons and hit hammy curls and call it a day til I do my stepper tonight.

Tomorrow since I don't give a fuck about doing anything at work I'm doing my idiotic training and going up to the gym to run for an hour and the rest of the shift take my breaks and spray a hose at a conveyor.
« Last Edit: October 04, 2019, 10:58:27 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3308 on: October 04, 2019, 11:15:10 am »
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I'm beat I'ma save it for later

Road run

2.58 miles
Avg split 10:18
Fastest was 9:57
Time: 26:40

I noticed my strides are pretty short and going for a longer stride just stretched out my hips to the point it felt like they are so tight that they were just fighting it.  Gotta start stretching a lot more.  Maybe when I do my middle block or whatever I'll do 40 min walks and 20 minutes of stretching.


« Last Edit: October 04, 2019, 05:46:46 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3309 on: October 05, 2019, 11:21:53 am »
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Pounded some coffee which was a terrible idea

Going to run what I think will be about 3 miles.  I'll Strava it to make sure.  I'd like to get 6 miles today so 3 now then 3 later at work.

Tomorrow I just want to get to the track early and just run, put the Strava on and just go until I stop.  This way I'm not just looking at my distance the whole time and I can just enjoy a nice run.

Not gonna run at work, just going to rest the rest of the day.  My legs feel wrecked but still running decently.

Run
3.48 miles, I wish I knew I had .02 more to go but oh well.
Time: 37:26
Realistically I lost probably 30 seconds getting the podcast going after I started Strava and stopping the run when I was done.

Fastest pace was 10:37
All paces were under 11 minutes.
I'm fine with that considering how sore my legs are.
« Last Edit: October 05, 2019, 12:18:39 pm by John Stamos »
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adarqui

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Re: Triathlon sprint prep
« Reply #3310 on: October 05, 2019, 11:29:27 am »
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you see that gamechangers movie yet?
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John Stamos

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Re: Triathlon sprint prep
« Reply #3311 on: October 06, 2019, 10:13:45 pm »
+1
Quote from: adarqui on October 05, 2019, 11:29:27 am
you see that gamechangers movie yet?

Nah I never heard of it, just checked out the trailer.  Seems interesting, I like meat but it definitely takes a toll trying to digest it so just feeling better for training could be worth it.
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adarqui

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Re: Triathlon sprint prep
« Reply #3312 on: October 07, 2019, 12:06:09 am »
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Quote from: John Stamos on October 06, 2019, 10:13:45 pm
Quote from: adarqui on October 05, 2019, 11:29:27 am
you see that gamechangers movie yet?

Nah I never heard of it, just checked out the trailer.  Seems interesting, I like meat but it definitely takes a toll trying to digest it so just feeling better for training could be worth it.

yea the movie looks decent. ima check it out eventually.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3313 on: October 07, 2019, 10:35:42 am »
+1
Yeah I'll see if it's on Amazon.

 :ibrunning:
I think 20 minutes
Goal was 30 minutes but I was on a dreadmill and I wanted to test my mile after. 
Mile test: 7:46
Pretty much max effort, any faster and I would have puked.
A 7:46 mile at almost 260 ain't too bad.

Foam rolling now then some Oly lifts with metcons and then bw shit.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3314 on: October 07, 2019, 12:41:01 pm »
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Did some Oly lifts, snatch to 145, shoulders super tight
Cleans to 185x2.  Had 0 power at the hips, it felt incredibly awkward.  I must have killed myself on the run.

Finished with 911 tribute
2001 m row(originally it's run but I ran enough)
Then 11 reps of 9 exercises
2001 m row

I did stuff like thrusters, deadlift, db swing, box step up, box jump, pull up(kipping single) hanging leg raises and a few others.

Not a hard WOD but it'd be a really good warm up.

So right now my max mile is 7:46, I feel like that essentially was my best but it takes a bit to set things up so a half minute in and I was at my starting speed.  If I could have just ran on the track I think I could have been able to pace better.  Still though I think I can get it to 8:10 split for a mile and a half.  I'll do my treadmill work and get used to the different paces.

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