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Author Topic: Triathlon sprint prep  (Read 1024403 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2220 on: March 26, 2017, 06:52:12 pm »
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This is the week i start my longer distance which i already started last wk lol

Changes for this wk

Long days
1.5 mile run x 2
Short days
1 mile run x 2

I might start doing 3wks high reps, 1 wk strength for main lifts

So tomorrow
1.5 mile run
Squat: 185x3x20
Bench: sets of 10
RDL: medium intensity for sets of 10
1.5 mile run

I think next wk when i do 4 miles for my high days and 2.5 for my short days will be when i get significant weightloss

Also, will throw in longer wods up to 20 mins wortg.  If a wod is short i will do others until i reach 20 mins worth.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2221 on: March 27, 2017, 10:22:50 am »
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1 mile@6.1mph ending with 7mph
Squats: up to the 330 for an easy single
Rdlx185x3x10

Burpees: 1,2,3....10
Jump rope x 50
Wall ballx5
Decreasing jump ropes and wallballs and working backwards with burpees made it harder.  Jump ropes and wallballs are generally rest periods so o was faster on getting to burpees
.25 walk, .25 run
Some old chick hopped on the dreadmill next to me and her soap or perfume or mothballs, whatever it was, was so strong and pungent that it kinda made it hard to breathe and i said fuck it i csnt take it anymore.  Will make it up through the week.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2222 on: March 27, 2017, 04:23:40 pm »
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Right now I am at 15 miles a week and I want 20 miles, screw this going up nice and easy shit (I'm impatient)

2 milesx2 on my long days
1.35x2 on my short days for 6 days (3 days each will get me to 20 miles for the week) 

Then when I am good with them I will do .5 jumps instead of .25
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John Stamos

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Re: Triathlon sprint prep
« Reply #2223 on: March 28, 2017, 08:39:22 am »
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Pre-workout dump
2 mile run x 2 cuz fuck it
Crossfit wod
Idk yet ill make one up.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2224 on: March 28, 2017, 10:13:17 am »
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2 mile run
Thruster, snatch, pushup every minute
4x4x4
 I went like 6 rounds, wasn't doing anything for me

DT@95lbs in 8:40

Idk if i skipped a round or not

1 mile run

Inside of my feet started feeling sore and i didnt want a blister to form.  Cardio is on point though and will find my old running socks for now on.

Basically i didnt drop any weight lately but i think it finally kicked in because i am down 3lbs from the last time i weighed myself..maybe friday or Thursday.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2225 on: March 29, 2017, 11:40:50 am »
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1.25 mile run
Db and machine work for all body partz
1.25 mile run

I'm beat
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John Stamos

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Re: Triathlon sprint prep
« Reply #2226 on: March 30, 2017, 02:29:32 pm »
+1
Nothing today, yesterday I just felt shot so I figured I'd take a break, plus my thunder thighs were feeling raw.

I emailed HR at budweiser to get official start dates and all of that because I am eager to leave here...very eager

Will plan out tomorrows workout later tonight.


BYAAAAHHHHHH Start date is April 10th!!!!!! fuck yeah I am leaving this job soon
« Last Edit: March 30, 2017, 03:09:14 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2227 on: March 30, 2017, 08:01:41 pm »
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Tomorrows plan

Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Now it will be 100 fat man pull ups aka inverted row lol
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LBSS

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Re: Triathlon sprint prep
« Reply #2228 on: March 31, 2017, 01:17:19 am »
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i wonder if any @fitters do that with strict pull ups. 100 strict pull ups is damn impressive, it would take me forever. actually 200 push ups is pretty impressive, too. 300 squats ain't no thang by comparison.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2229 on: March 31, 2017, 03:13:31 pm »
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Quote from: LBSS on March 31, 2017, 01:17:19 am
i wonder if any @fitters do that with strict pull ups. 100 strict pull ups is damn impressive, it would take me forever. actually 200 push ups is pretty impressive, too. 300 squats ain't no thang by comparison.

Yeah no doubt haha  I think the xfit games athletes could do it, it'd just take them a lot longer.

I didn't get to it today, my pugs were barking at 3am, 430am and 5am and woke me up all through the night.  Will do it tomorrow and I am trying to think of an exercise that will be good to substitute out the pull ups with.

I'm thinking DB Swing, push ups, squats
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John Stamos

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Re: Triathlon sprint prep
« Reply #2230 on: April 01, 2017, 07:55:05 am »
+1
Treadmill 1 mile, at .7 the old smelly mothballs chick went on the treadmill next to me so i sped it up.
100 db swings
100 push ups:  chest cramped and she went onto the leg press next to me, did too many reps too fast to get away from her
Felt sick
Puked
Taking a dump
Will finish everything later
Gotta go buy work clothes
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John Stamos

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Re: Triathlon sprint prep
« Reply #2231 on: April 02, 2017, 03:48:03 pm »
+1
2 mile road run at 10 min splits
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John Stamos

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Re: Triathlon sprint prep
« Reply #2232 on: April 03, 2017, 09:03:17 am »
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1 mile×6.3 mph 9:38 split/last .25@5.8mph around 12:20 finish or less.
(Takes 15 seconds to set the dreadmill up)
Squats: a joke lol 185 felt heavy, quads definitely shot
RDL: 185x3x10
Push upsx10@ floor/slight incline/high incline
Deadmillx1.25 miles
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #2233 on: April 03, 2017, 09:41:45 pm »
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Work workout

20 squats
20 push ups
100 jog in place

Did  7 full rounds+7 squats
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John Stamos

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Re: Triathlon sprint prep
« Reply #2234 on: April 04, 2017, 07:32:56 am »
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Right calf is sore as fuck so ill ride the bike today

9-7-5 for 3 super sets in a row
Time: 7:57
Snatch@65lbs
Air squat

Thruster@65lbs
Push up

Clean@95lbs
Inverted row

50 wallballs to cool down
20 min bike ride

Will be doing 2 protein shakes for meals, had 1 meal of left over sausage and celebrate my last day at work with a lamb Gyro
« Last Edit: April 04, 2017, 08:58:42 am by John Stamos »
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