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Author Topic: Triathlon sprint prep  (Read 1024631 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2265 on: April 24, 2017, 06:23:56 am »
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7:59 double grace@95lbs
Separator:  you can find it on the pic i took of my wods
50x2/40/30/20/10
Jr-JJ-PU-WB-BRPE

going to do a tire flip/burpee wod
5 tire flips
10 burpees
10 rounds

i did 10 reps worth of tire flips and it irritated my ankle so i stopped and just did the 100 burpees

the tire flips set me back, i did a 30 min walk and my ankle is killing me
« Last Edit: April 24, 2017, 01:28:45 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2266 on: April 25, 2017, 08:06:13 am »
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incredibly sore all over so will hit up a bro day for chest, arms, legs.  maybe do hammy curls and F-DB SQ.  Also, some pulldowns.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2267 on: April 27, 2017, 07:40:37 am »
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just hit up Fsquats and heavy cleans with a 20 min high incline walk.

planned on bw stuff but the pool area is locked so will do the 60-10 when i get home
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John Stamos

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Re: Triathlon sprint prep
« Reply #2268 on: April 27, 2017, 01:23:43 pm »
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100 burpees
200 jump rope
80 jj
push ups

going for 2 mile walk
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John Stamos

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Re: Triathlon sprint prep
« Reply #2269 on: April 28, 2017, 11:46:32 am »
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did some oh press, snatch, bench

watching extraterrestrial. starts off as an alien movie and I'm 26 minutes in.  from the start til 25 minutes i forgot that it was an alien movie. Idk, the actors arent likeable so I'm just doing random shit and not paying attention.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2270 on: May 01, 2017, 10:56:09 am »
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Notta today, woke up multiple times last night so i geel like crap.  I have work at 3 so gotta get back into a schedule.

I'll keep the same workout schedule, my ankle is feeling good so ill do 1 more wk of rest, stretching and light walks.  There's a strongman competition at the end of summer that would be fun to do, my buddy is doing 1 on saturday so i may throw more strength in with limited strongman stuff.  i cant buy too much shit, i plan on saving up and paying my student loans completely off in september.  if inget the nuclear plant job then it'll be even sooner, after that ill work on a home gym.

Oh yeah forgot, diet wise i ate 3 meals from 8 to now and ill just have a granola bar for dinner.  didnt want to eat a lot at work since i dont have the luxury of running to the bathroom whenever i want at this job.
« Last Edit: May 01, 2017, 12:36:58 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2271 on: May 03, 2017, 08:07:24 am »
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Did 30 mins of walking
21-15-9 cleans/pushups/air skwaatz

haven't done shit in awhile so i took it easy. 

back is killing me, last night at work i sat on a metal step stool and literally watched cans go by on a conveyor belt and picked out bad ones lol

to get to certain places you have to duck under conveyors and my right glute is cramped and back is sore from sitting.

i cant believe there were people there that probably make close to 40 dollars an hour doing that job as well lol
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John Stamos

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Re: Triathlon sprint prep
« Reply #2272 on: May 04, 2017, 11:03:17 am »
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i do nothing at work and yet it killed my back and neck last night, woke up with a massive headache and tried to sleep it off.  will make it up tomorrow and saturday if i dont have to work this wknd
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Re: Triathlon sprint prep
« Reply #2273 on: May 05, 2017, 10:11:55 am »
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walked around all last night

today
bench: up to 185, my peck felt crappy and didnt want to push it.
db flyes: up to 40sx10(for whatever reason it felt fine)
db side raise/front/rear delts: 3x10
tricep and bicep work with pulldowns
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Re: Triathlon sprint prep
« Reply #2274 on: May 06, 2017, 06:00:19 pm »
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30 min walk
stretch
cleans: singles with 190, felt good
trying to properly front rack my Fsquats so i didnt go heavy.
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Re: Triathlon sprint prep
« Reply #2275 on: May 08, 2017, 09:21:37 am »
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woke up with a headache and stuffy nose.

this wk i will be getting back into running.

Runs will be 5 min run 5 min walk for 30 minutes.

i want to focus on oly lifts more with strongman stuff also as far as farmers carries.

runx3 days
oly lifts heavy tuesday, friday
(Fsquat, clean, push press, snatch, high pulls etc)
Strongman stuff (farmers carries, 1 arm db press, will get fat gripz to simulate an axle)
also do deadlifts on that day
crossfit days

run- M/W/F
Strongman-M (will do it tomorrow)
Xfit- W/SAT
oly-T/TH

friday being a cardio only day i will do the run and then bike or walk a lot.

possibly throw in a bw wod and a light wod on the oly days to get the heart pumpin


going to decrease my food volume intake for a few days.  ate quite a bit this weekend and past week and now im suffering from it lol
« Last Edit: May 08, 2017, 12:18:20 pm by John Stamos »
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Re: Triathlon sprint prep
« Reply #2276 on: May 08, 2017, 12:38:03 pm »
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Plans for next year
200lbs-215 lean
strongman competitions at hercules gym
Triathalon sprint
powerlifting meet
crossfit competitions
olympic lifting would be nice but i havent seen one here.

i dont plan on winning any of them but i still want to try them all.

gotta get ready for work soon and see if im actually going to do anything or sit on my ass all night.
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Re: Triathlon sprint prep
« Reply #2277 on: May 09, 2017, 12:04:12 am »
+1
so at work i got my step count

21k+ it was over 10 miles and id say before work i tracked maybe half a mile.

i am fucking whoopedd
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John Stamos

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Re: Triathlon sprint prep
« Reply #2278 on: May 09, 2017, 06:50:59 am »
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hard time sleeping last night, cramps and really warm
probably slept from 1 to 5, watched some street outlaws and now I'm here taking a pre workout dump.

body is just all around sore, going to stretch and see how everything feels.  if everything is fine ill run if not ill do a lot of farmers carries.  my boots last night tore up my heel so ill watch that.

farmers carries: 60x2 trips, 80x1, 90x1, 60x2x1
OH press: up to 165 for a set of 5
db bent over rear delts
cable rear delts
db row: focused on form and went 50/60/70x10
lat pulldowns
bicep

used today as a tune up
« Last Edit: May 09, 2017, 09:15:27 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2279 on: May 10, 2017, 02:33:33 am »
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going to rest today

I've been coming home from work feeling like im going to cramp up last wk and tonight.  i typically have low potassium so idk if its that or a back issue since it's super sore.  i started getting inner thigh cramps and when i sat in a certain position the cramp started to go away.  will be doing stretching and foam rolling.  also ate a banana just in case and drank some water.  i may have to start taking hot showers before bed from now on...that is all
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