Author Topic: Triathlon sprint prep (Read 1024042 times)

John Stamos · « **Reply #675 on:** February 10, 2014, 08:09:52 pm »

Chest/arms

Bench- 5x5

225x5
235x5
245x5
255x5
265x5

push ups, idk how many rounds but i started with 10 on the floor, 10 on 1 notch on the squat rack, switched sides, same thing but the notch was higher

hex press- 4x10 going from 30s-50s dbs
db flyes- worked up to 50sx10
tricep pushdowns using a rope and vbar
curls
ab work

weight- idk 272

gonna up the cardio tomorrow, probably going to cut rest time by a bit to get a more cardio feeling like i used to

John Stamos · « **Reply #676 on:** February 12, 2014, 11:14:47 am »

Back(feeling weak)

deadlift- 315x3x? idk around 10 or something
bbrow- worked up to 180x10
1 arm bb row- worked up to 65
lat pulldown
arm work
abs

John Stamos · « **Reply #677 on:** February 12, 2014, 07:08:44 pm »

shoulders

z press- worked up to 165 for a single
push press- worked up to 265lbs
21-15-9 side and front raise with 30s
seated db clean n press

then some rowing

LBSS · « **Reply #678 on:** February 12, 2014, 08:42:30 pm »

seated...clean?

John Stamos · « **Reply #679 on:** February 25, 2014, 07:00:29 pm »

yeah with dumbbells, its just easier haha, sit upright on a bench and take the dumbbells from the bottom n swing them up to your shoulders n press it n keep doing that over n over

Today

AMRAP- 10 minutes

Bench-185x5
farmers carry-70s dbs

AMRAP- 5 minutes

DB incline press-50sx10
push upsx5

then some arm work and 20 minutes on the bike.

I decided to go with the AMRAP for the bench cuz i worked all day n we were short handed n just didnt have the energy to go balls out for a heavy 3x3

John Stamos · « **Reply #680 on:** March 03, 2014, 10:42:21 am »

Morning WOD(did all of them back to back....well kinda, at some points i took a bit of a break cuz i was gasping for air)

Crossfit open 14.1- 10 min AMRAP- 5 rounds completed lmao
30 double unders
75lb snatchx15

Elizabeth- 21-15-9 of 100# Cleans and push ups(modified this wod)
Fran- 21-15-9 of 65# Thrusters and pull ups(fatman pull ups)
1km row

I stuck to my strategy and it worked out pretty well, but after the first 21 round of Fran, I had to take a 3 min break and the rest of fran just fucking killed me

in total took me 39:20 which is a start....lol I want to try to do this once a month just to test progress

LBSS · « **Reply #681 on:** March 03, 2014, 03:02:54 pm »

...be careful, man.

John Stamos · « **Reply #682 on:** March 04, 2014, 07:55:24 pm »

yeah i dont plan on doing something like that again for quite some time haha

this morning

i did "2007".....modified haha

1km row
5 rounds of
fatman pull ups
7 reps 135lb push jerk

my time was shit, i started out too fast on the rows and was looking at a high 2 min km but i couldnt keep that pace for shit lol

that woke me up for the day

tonight was a back day

warm up with lat pulldown

deadlifts
135x10
225x2
315x1
365x1
405x1
425x1(2014 PR Tie)
440x1(2014 PR..still 60lbs off from best)

bent over rows- jsut did 3 sets of 175 for 10

machine work and bi's

tomorrow morning going to do another metcon, not sure what yet, maybe jackie and later do shoulders

John Stamos · « **Reply #683 on:** March 10, 2014, 03:24:27 pm »

This morning

Modified Open workout 14.2

Cleans-75lbs
wallball shots- 20lb

so you have 3 minutes to complete 2 rounds of 10 cleans and 10 wallball shots, then you take the rest of the 3 minutes to rest
Next 3 minutes you raise the reps from 10 to 12, same deal and every 3 minutes you keep raising it by 2 reps until you cant finish the 2 rounds in a 3 minute time cap

the original workout is OH Squats and pullups, but I hate OH squats right now and i couldnt do 1 round of pull ups lol

I completed a round of 16 and did some of 18, i gave up after like 5 reps of cleans for round 18 my body was just absolutely shot

in 2 hours I will be doing a chest day

John Stamos · « **Reply #684 on:** March 12, 2014, 11:32:19 am »

chest day i forgot to write it up umm

last week of singles until i go back to 5x5

worked up to 340 on the bench

then did some incline press with 70s, 4 sets, 10 breaths in between each set
hex press- 40sx4x10
machine and arm work

nothing tuesday

this morning i did Jackie- (modified pullups) and got 8:28 lol

I was going to do back n shoulders but i just looked and saw the gym was closing at 1

John Stamos · « **Reply #685 on:** March 17, 2014, 11:31:03 am »

I did Jackie today- time was 6:49

this time i did a 3:30 row
20 reps of thrusters- 5 breath break- 20 reps- 5 breath break- 10 reps
then just went balls out on fatman pullups

it was hard but i feel like i coulda gone a bit harder

John Stamos · « **Reply #686 on:** March 18, 2014, 08:25:24 pm »

Today i worked a lot and didnt feel like going but I did anyway

attempted 14.3 and it was awful just like the rest of the open workouts..i felt way worse for this one than the other ones though so i wonder how well id do if i felt good

I did the womens standards! lol

so its deadlifts/wallball shots(the original is box jumps but box jumps are stupid and i dont have anywhere to do it)
It's an AMRAP so as many reps as possible within an 8 minute time period

deadlift/wallball shots

135x10/10 reps
165x15/10 reps
185x20/10 reps
205x25/10 reps
225x1 i said fuck it lol i had half a minute left but i was destroyed.

then i worked some forearms and bis

John Stamos · « **Reply #687 on:** March 24, 2014, 10:40:14 am »

14 min AMRAP-
60 cal row
25 medball situps
40 wallballs
30 135lb cleans
20 fat man pullups

Score- 195

metcon OTMEM 10 mins squats the reps from 135-175x5, 195-255 were triples, 275 -315 were doubles

135
155
175
195
215
225
255
275
295
305 or 315

then 10 minutes of doubles on the minute every minute at 225lbs

legs are wobbly but im gonna do an epsom salt bath so ill be ready for later

John Stamos · « **Reply #688 on:** March 26, 2014, 03:51:20 pm »

skipped yesterday, did a 11 hour day at work n passed out when I got home

this morning(short day at work cuz shit broke down!!!

)

Row- 2km( was going to try for an hour on it but my lower body is still shot so my pace was fairly slow)
- 7:48

half KM row- 1:26
.200km rowx8- averaged probably half a minute

some ab work and arm work

later well around 5 i gotta do some back work(no deadlifts) and shoulder work

Plan(push pull stuff)

bent over rowx10
push pressx5
db row-x10
upright rowx10

3- 3 minute rounds

db work- 21,15,9

lat pulldown

ill figure it out along the way

John Stamos · « **Reply #689 on:** March 26, 2014, 07:38:57 pm »

within the 3 rounds i scored 255 so averaged 85 reps each 3 minute round

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Author Topic: Triathlon sprint prep (Read 1024042 times)

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