Author Topic: Triathlon sprint prep  (Read 229019 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3390 on: December 30, 2019, 01:04:45 pm »
0
Yesterday was active recovery

Today

30 min jog
Warm up
I forgot what they are called but stand up bend over put your hands on the floor, walk out your hands to a push up then walk your hands back to standing position.

Then tested out a core warm up I saw when Magnus Mitbo went to do gymnastic stuff

If you look up the video it's like Magnus Mitbo learns iron cross etc.

Bunch of planks n shit

Squat warm up to 225 then
225x20
205x15ish
185x10
165x10
145x10
135x10

Then a stupid WOD
I left early lol. I had already been there about 2 hours cuz my buddy can never get there on time.

I think we did more but whatever.  We try to figure out wods and I'll come up with one on the top of my head but hell sit there and fart fuck around looking at them.  So I might get there early and run, do wods n shit so if we get to the point of just standing around then I'll just leave
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3391 on: December 30, 2019, 05:11:54 pm »
0
Going to plan out my workouts for tomorrow and the next day so I am not left there looking at wods for a half hour with my buddy

oh yeah also sunday I did Z presses for the first time in a long time and maxed at 175lbs

anyway tomorrow working out alone

Run/stretch/core work

3 times down and back in pool area balcony
Lunges
each step I do 1 burpee

strict OH Press
I will work up to 5x5 with a heavyish weight and possibly go up with push press

200m run
50 wallball
200m run
40 burpees
200m run
30 push ups
200m run
20 air squats
200m run
10 of each


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

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3392 on: December 31, 2019, 03:53:40 pm »
+1
Mostly got a pump
Did 1 round of the burpee and lunges
Hit strict oh press at 215

I forgot today is new years Eve which for whatever reason means the gym needs to close early.  Tomorrow the gym is closed because I guess the 80 year olds that work the front desk are getting shit faced tonight.

Anyway feeling and looking leaner, might weigh myself today or just wait til Thursday since hopefully that scale is accurate.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: Triathlon sprint prep
« Reply #3393 on: December 31, 2019, 10:40:01 pm »
+1
Tomorrow the gym is closed because I guess the 80 year olds that work the front desk are getting shit faced tonight.

lol. i like how that's the conclusion you draw. 80 year olds getting shit faced made me laugh.

pc!

John Stamos

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Re: Triathlon sprint prep
« Reply #3394 on: January 01, 2020, 12:09:40 pm »
+1
Haha yeah I am glad the holiday stretch is over.

Had cereal for breakfast and probably just do a protein shake for my last 2 meals just to not be a fat ass
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3395 on: January 05, 2020, 02:17:25 pm »
+1
I've been sick since Thursday so I've taken since then off.  I have training on Monday so I needed to get better asap.

I feel like if I workout when I'm sick then I'm sick for longer and if I don't really eat I don't get better.  So I barely moved and ate a lot and now I am pretty much over it.  Tomorrow I'll go hard and get back after it.

My plan is
Run
Then the 50-40... With running workout I posted a few posts ago.

Then do like an hour with my buddy and head out
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3396 on: January 07, 2020, 12:47:26 pm »
+2
Today
Stretch
Ab warm up

Deadlift
Triples to 335
Single at 365

Cleans
1 for 1
So 1 person does 1 rep the other person does 1 rep
@155
This was slow so we changed it to 5
I think around 15 I did 165
Then the last 5 was 185

Then
15 mins back and forth
5 thrusters
5 pull ups
5 push ups

Shits getting annoying, we will do the main lifts then a WOD but he wants to look at his fucking Pinterest for an hour figuring out a fucking WOD.  So today I said fuck you're Pinterest we are doing this because I'm not staying here for 2 hours anymore
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3397 on: January 08, 2020, 12:17:12 pm »
+2
Today was interesting.

Buddy said 9:30 we can warm up and hit the workout.  Got to the gym at 9:30 and said I'll wait a bit since he was bringing bumpers.  About 9:55 I was like well I'm going inside fuck this.  Started the workout and he finally showed up at 10:15.  Then he got mad and basically was like well I can come in and do my own thing, I said great so my workouts will be different from now on.

Today

Fatal 40 which is a lame WOD.  It's just a stupid workout, I hate wods that have a bunch of random exercises since it's annoying to keep looking.

So yeah just look it up on Google if you care, I did 200m runs instead and switched a few things.

Then I climbed the empire State building. I did like 103 floors I believe and that was rough but good. 

I bought blank playing cards so I can write workouts on them and when I'm done with the main stuff I just draw a card and do it.

Tomorrow
Run
Stretch
Abs

Push day with a WOD.  I am thinking Karen which is 150 wb shots.
Then maybe do burpees for 7 mins
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3398 on: January 08, 2020, 12:55:42 pm »
+1
Thinking about structure of my program

Run
Stretch
Core work

Then I think I want to do this
1 heavy lower body day
1 dynamic lower body day
Same for upper body.
I will do deadlifts on my upper body days and cleans on my lower body days.

So main lifts
Mon: Bench, oh press ME
Deadlifts: DE

Tuesday: DE squats
Cleans: ME

Wednesday: cf day

Thursday: DE upper body
ME deadlifts

Friday: ME lower body
DE cleans

I will try a different exercise for each one so I'm not just doing strict oh press for everything.  Also de could be high rep days.

I feel like at a point I need to work on speed to help with cleans.

Also I'll do the running n core work and wods each day too.

Weekend workouts are active recovery and bodybuilding.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3399 on: January 09, 2020, 08:10:44 pm »
+2
Nothing today, letting my IT Band rest.  Will run tomorrow, see how I feel after 20 mins then maybe a run walk.  I haven't ran long distance in quite some time so I'm sure I'll be shit.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3400 on: January 10, 2020, 12:03:13 pm »
+2
Run 30 minutes
Super shitty and slow
Just going to keep a 30 min base and when it gets nice out again I'll try to set a goal like a half marathon like last summer that I never did haha.

Then stretch and foam roll

30-20-10
Jump rope x 100 before each set
Wallball
Burpees
Air squat

Simple but effective workout.  I have a massage on next Friday so I will start my new workout on Sunday.  I will be looking into buying new bands for speed work, my green ones are fine for squats but I wanna look into shorter bands for deadlifts.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3401 on: January 12, 2020, 10:06:34 am »
+1
Letting my it band rest for another day.  I'm just going to go super early on Friday before my massage.

Right now buying groceries so will get a bit of walking done.  I am tempted to buy a treadmill but idk quite yet.  I'd mainly want it to walk at night but even so the ones at the gym all jerk when you run on them. 
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3402 on: January 12, 2020, 07:10:08 pm »
+1
Tomorrow

15min run
20 push up
20 sit up
Core work buy in

Bench: 5x5@225
Zpress: 5x5@135
Deadlift: 225x8x2
Incline bb press: 5x10@155
Side raise: 4x10
Tricep extensions
Lat pulldown: 3x10
Then draw a cf card.

The card I drew
1200m run
50 push ups
50 sit ups except I'll cramp so I'll do like half sit ups half wb
800m run
40-40
400m run
30-30
200m run
20-20
100m run
10-10

All in all about 30 mins of running and a hour of lifting.
« Last Edit: January 13, 2020, 02:50:46 pm by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3403 on: January 13, 2020, 05:40:58 pm »
+1
Tomorrow
Run: not sure how long it was, bunch of people went on the track and I had enough

Speed squats with green band: 8x2
135x1, 145x5 then the rest was 155, all with the green band.  Not sure of how much the bands add. Maybe anywhere from 50-80 at the top.

Cleans: 5x3@185
Felt shitty but whatever.

Then leg press: I just did like 8-10 plates, my it band is still sore
hammy curls: 3x10 single leg
Db deadlift: up to 100s
Db swing: up to 70lbs
Do a 3x10 with moderately heavy weight.

21-15-9
Db thrusters
Single arm db snatch
« Last Edit: January 14, 2020, 11:57:10 am by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3404 on: January 14, 2020, 12:00:13 pm »
0
Tomorrow will be
Run
Buy in stuff

I'll do a version of murph tomorrow
1 mile run
100 lat pulldowns
200 push ups
300 squats
1 mile run.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41