Author Topic: Triathlon sprint prep  (Read 642991 times)

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John Stamos

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Re: Eric's Journal
« Reply #525 on: May 30, 2013, 08:09:15 pm »
0
Today i did
2-4-6-8

snatch-135
upright row-95
push ups
bent over row-135

4 rounds



3 rounds

side db raise-25lbs- roughly 30 reps each and 30 reps of KB swings with 55lbs


some ab work


weight-266
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #526 on: June 06, 2013, 01:27:11 pm »
+1
Ever since my Last post j been taking it easy working on ass to grass
 Working with 255  for front squats for 3x3 .n I hit a oh prize PR at 210# today is back n trapz
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #527 on: June 06, 2013, 08:43:06 pm »
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deadlift shrugs- worked up to 365
cleans-155x5x OTMEM for 10 Minutes
circuit

Lat pulldown until other person finished 30 push ups
lat pulldown........30 squats
lat pulldown........30 bent over rows (dbs)
lat pulldown........30 db upright rows
lat pulldown........30 KB swings
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #528 on: June 07, 2013, 09:52:13 am »
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Today IM thinking that my legs feel fine so I'll do squats j doing singles hamstring work ummm trap work lower back and just d
O a circuit  for other muscles I hate doing this on my phone
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #529 on: June 10, 2013, 01:39:37 pm »
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Morning WOD
Front squats ATG- work up to 90% then use a high box


3 rounds, each exercise 1 min with 30 second break
push ups
squats
medball throws

jumping jacks-10 reps OTMEM
Burpees- complete 50 but only after the jump ropes so do it in the least amount of minutes as possible



for the front squats I went to 285 atg and idt I could have gotten any lower, but my posture is fucked up so its making the front squats a lot harder.

On the high box I worked up to 350- easy but didnt want to push it more.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #530 on: June 10, 2013, 08:36:40 pm »
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Night WOD

Clean and press- worked up to 225 then back down to 185 then 135 but did snatches for that

Thrusters-30lb db 1 min on 1 min off- 3 rounds

Jump rope 20 reps
medball throws- total 100 reps

jump rope on the minute every minute and just get as many med ball throws in before the end of each minute

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

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #531 on: June 11, 2013, 08:38:21 am »
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If I can get my chika workout partner to show up this morning if shes still not sleeping then Ill do.........hmmmm


21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

50-40-30-20 and 10 rep rounds of:
jump rope
medball throws

5 rounds

quarter mile run
bench
pull ups
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #532 on: June 11, 2013, 07:25:53 pm »
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We didn't do the medball throws but I did them tonight


Shrugs- db warm up
100sx2x10

Barbell
135x10
225x10
315x10
405x10
500x10
550x10

Curls

up to 135x10

skull crushers- 75x3x10
push downs

50-40-30-20-10
medball throw
jump rope

TOday i got my supplements in and I took

IForce conquer- pre
Iforce compete-intra

I dont know if it was the supplements or just I do a lot of medball throws and Im used to em but I did all sets unbroken

But it feels good doing 2x a day when I can
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #533 on: June 12, 2013, 08:51:29 am »
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straps on the shrugs?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: Eric's Journal
« Reply #534 on: June 17, 2013, 08:15:39 pm »
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yeah I throw the straps on starting at 405, i can probably hold it without them but doing shrugs itll fall right out.


Today

afternoon

Front squats
1x3x230
1x3x260
290x1
High Box Front Squats
315x1
365x1(have videos on my phone and Ill see if i can upload them

Cleans-185x3 On the minute every minute for 10 minutes

200 air squats
20 jump ropes

20 jump ropes on the minute and do as many squats as possible in each minute until I hit 200


Tonight


Bench- worked up to 315 for an easy single
curls

db incline chest press/ 2 hand db extensions- 60 for the press, 30 for the extensions, about 30 reps each for 3 sets

machine extensions


then my chika workout partner came in 10 mins later

50-40-30-20-10
medball throws
jump rope until medball throws are finished

same deal but used
air squats
push ups


chest press machine and flys- 100 reps on each

done day


and this doesnt sound like much for shrugs since on the power bench when i worked out in auburn i was doing over 900 on it, granted its easier on a barbell but its probably 650 or more on a barbell
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #535 on: June 19, 2013, 10:05:19 am »
+1
Yesterday


morning

3 mile bike ride
50 thrusters-45lbs
30 pullups- other person did upright rows-65lbs until the pullups were finished
60 KB swings- pushups until other person was finished

light ab work


Afternoon

OH Strict Press- worked up to 220lbs- this was my absolute max, 5 more lbs would have made it come crashing down but its another 5lb PR
Seated side and front raises
Arnold press
finishers- ive talked about these before years ago, seated, bring the dbs from your side and click them together at belly button, chest, then head heights.


my body is just fucked already so this morning im going to do ab work and arms

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

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #536 on: June 23, 2013, 05:52:18 pm »
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last week was all screwed up and i only remember what i did on saturday


but at some point i did 185x3 for cleans on the minute every minute for 10 minutes

but saturday I did

1. alternating minute rounds for 10 minutes of medball throws and jump rope

each round I got around 35-40 medball throws and 100-120 reps maybe of jump rope

2. 3-6-9-12-15-18
thrusters-65lbs
fat man pull ups

Ive been slacking on this kind of stuff so I only made it to round 18 of thrusters, very disappointed so gotta get my ass into gear

finished off with some ab work

tomorrow is legs

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

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #537 on: June 26, 2013, 09:38:51 pm »
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Monday- legs

Front squat- raw- 275
front squat- box-  385-new pr

idk what i did after that but after what I forgot I did

3-6-9-12-15-18-21

Thrusters-65lbs
fatman pull ups

i made it to 10 reps in the round of 21

shoulder day i did heavy pressing, some heavy front and side and rear delt work, then finished off with a 200 rep set OH press with 65lbs

today was back

low rack pulls- 405(havent done deadlifts or anything seriously in a long ass time)
snatch grip deadlift- 315
row machine
jump rope- 500 reps, every fuck up i did 5 push ups
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #538 on: June 30, 2013, 07:40:03 pm »
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Ill only have mon, tues, wed, friday to workout this week

Morning I might get to the gym before work, If I do then

1 mile run

then some wod

later

Front squat- maybe 5x3
225
230
235
240
245

These were all as far as i could go down, the 240 and 245 i did 3 singles to save my wrists, used a closer grip n it worked out a lot better.  I also have to fix my posture before the next squat workout, I think thats whats making me lift a lot less than I was
Cleans- 185x2x10 minutes OTMEM

The cleans went good, i did 2 reps instead of 3 but I didnt use straps and I went off the floor, which I never do.  Some of the reps went up a hell of a lot easier than I thought they would have.

Last WOD

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Air squats-100 reps
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

for the KB swings I used 45lbs, did 45 reps, break then 30 reps.

air squats, did 5 sets of 20 with 2 leg shakes inbetween

med ball throws broke it up into 2 sets

the run was shitty, my legs were fried, hardest half mile ive ever done

the fatman pull ups, idk i dont think im going to do them anymore, i cheat on them anyway most of the time cuz i find them pointless and just want to get them over with.
« Last Edit: July 01, 2013, 06:21:20 pm by Eric »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #539 on: June 30, 2013, 07:41:38 pm »
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Tuesday

Shoulders
strict press-heavy, 1-1-1-1-1
       185,190,195,200,205
push press-heavy, 3-3-3-3-3
       205,210,215,220,225
Hang Pussy- 5-5-5-5-5
 worked with 135

just did that
« Last Edit: July 02, 2013, 08:16:21 pm by Eric »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41