Author Topic: Triathlon sprint prep  (Read 191390 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3405 on: January 15, 2020, 05:40:18 pm »
+1
Well scratch that, woke up with a tension headache most likely, oh well, I needed a rest probably.

Will get after it tomorrow, I'm trying to wake up earlier but it's rough right now.
Every Monday
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3406 on: January 15, 2020, 05:49:00 pm »
0
Tomorrow

Run 20 minutes, had to take a dump
5 mins worth of stretching
Core stuff
20 pu, sq, su

DE banded bench 8x2 red bands + 135, 155, 175, 185
All single sets except 185 was 5 sets
Oh press: 95 x 10, 115 x 10, 135 x 2 x 10
Plyo push ups: 3 sets
Deadlift 5x3 @ 315
Lat work: lat pulldowns for a lot
Tricep work

Empire State building climb for time: 21 minutes.  This is rough but I want to get a lot better.  About halfway I am dead on the stair master.

So the whole running for the sheriff's test, yeah not happening, too fat n  my running has suffered, have something else to go for and it's not a shitty pt test.

They are hiring court officers and let's see

Max points
Push up: 30 or more
Agility run: 19:63 or faster
Sit ups: 38 or more
Beep test: level 6-7 or more.
« Last Edit: January 16, 2020, 11:00:38 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 #3407 on: January 16, 2020, 12:57:32 pm »
0
Tomorrow
Run for 1 mile but for speed
Stretching n core shit
F squat to 3x1
Keep going up after that for back squat to a 5x5
Cleans: 155 x 50 for time
Hammy curls
Back raise

I'll see how I am doing for time, I'd like to shower at the gym and head out to my massage at 1030.

I am going to set my alarm and try to get to the gym by 8am so I will feel like garbage.

Also, today my core and stretching
Each for 15 seconds
So get on one knee with the other foot out at a 90 degree angle and push hips forward, then I put both hands down next to the inside of my foot then I move my hands to the outside and work my way back in and switch.

Then core work was just trying to do max times for each one for like 2 or 3 times.
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 #3408 on: January 17, 2020, 02:40:05 pm »
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Yeah that wasn't happening

Going to do that on Sunday so I can take my time.  I have Sunday and Monday off so I should have some good workouts.
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 #3409 on: January 19, 2020, 10:40:39 am »
0
30 min jog

Squat: 315x5x3x1
My it band on my left leg shit the bed

Cleans 155x30

Db deadlifts up to 115x10

Hammy curls

Nothing today, it band was shit so gonna rest it and get after it tomorrow.
« Last Edit: January 20, 2020, 05:51:23 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 #3410 on: January 21, 2020, 08:32:01 am »
0
Taking today off too, my leg feels good so I want the extra day of rest plus work will serve as an active recovery.  Based on the s health app I've been getting around 6k steps at work and a lot of it is stairs that has idk 20 steps.  I'd say on average I go up and down them 20 times per shift and that might be conservative.

I'll follow the program for the rest of the week except my direct leg stuff will be light work and a lot of stretching.
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 #3411 on: January 22, 2020, 12:56:10 pm »
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I did things backwards today and it worked out much better.

Deadlift: 5x5@315
First set was TNG and thought that was stupid so the last 4 sets was more like singles like how it should be haha
Bench: Red bands+ 155(175 didnt feel like speed work last time) for 8x2
OH press was just working high reps then some reps with 185

Side raise 3x10
lat pulldowns: heavy and a lot of sets and reps
plyo push ups for 3 sets

fat grip db holds to 70lb

20 minute run
stretching and core work

also the deadlift was with my back brace and liquid chalk

the back brace still feels like it gives support and doesnt get in the way like a thick belt which i cannot stand.  also if you need it for oly lifts they are pretty good too cuz the barbell doesnt get caught.  I figured id give it a try cuz i see strongmen use a back brace underneath their belts.

when im done with training ill throw cf workouts back in, maybe this time off will be good...plus when i was heavily into cf workouts i never got in better shape really, my best shape ever was powerlifting and bb
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 #3412 on: January 22, 2020, 07:05:30 pm »
0
DE squats and me cleans tomorrow

Squats: 8x2@155+ green bands
Rdl to 225x3x10
Then some stuff idk I'm tired.

I didn't do cleans cuz my back is wrecked after yesterday.  I'll go with how I feel tomorrow since doms might kick in bad

This wknd ill see how I feel, might do a run after work, have to go in on day shift for annual training shit.
« Last Edit: January 23, 2020, 02:40:43 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 #3413 on: January 24, 2020, 01:06:10 pm »
0
I lied, I forgot that the ranch came out today so I binged watched it.  I don't have another day off for like 10 days or so, figured I'd get it out of the way.

I have ideas for the weekend but beats me.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41