Author Topic: Triathlon sprint prep (Read 1023983 times)

John Stamos · « **Reply #1050 on:** July 26, 2015, 05:09:52 pm »

Whatd you have in mind? Im in no way strong right now though haha

John Stamos · « **Reply #1051 on:** July 26, 2015, 05:18:23 pm »

Maybe plan a workout to do each week n compare scores or pick some of the girls n compare scores ummm the only thing is i dont go to a box so the heaviest medball is 10lbs and no kbs, shit like that

John Stamos · « **Reply #1052 on:** July 26, 2015, 08:16:59 pm »

It looks like ben smith won the games. I was rootin for Frasee since Ben smith grew up with a silver spoon in his mouth. From what i remember in a video he pretty much said momma poppa can i pwease haf my own cf gym? And boom he gets one which makes it odd it took him 5 years to win when thats all he had to focus on.

John Stamos · « **Reply #1053 on:** July 27, 2015, 10:43:29 am »

20 minute run: Had to use the dreadmill for my run, too many people on the track
Tried to just do 10 minute splits and completed 2.1 miles in the 20 minute, it was fairly easy until the end when i jacked it up from 6.2 to 8mph for a 10th and then to 9mph for the last minute. I would like to be able to do 8 minute splits in the future

Bench:45x10, 95x10, 135x10, 165x3, 185x3, 215x3, 230x3, 260x3, 280x1(felt like 85-90%)
Slanger(reactive) 225x2x15
Close grip: 135x10 paused

Incline DB Hex press: 30, 40, 50, 60x10

tricep pushdowns on lat pulldown, v bar and ropes for 3 sets of 10 each

Just finished 11.1, had to modify it, no jump rope here is long enough

10 min AMRAP.

15 jumping jax
15 snatxh at 65lbs
5 full rounds + 18

168 reps

I was doing 75lb snatchers for the first round but i havent done them in awhile and my shoulders and trapz just burnt up back and felt like a complete puss.

I am thinking about just doing the womens weight for the first 5wks of this and if i revisit it to do another cycle right after, ill do the mens weight

Flander · « **Reply #1054 on:** July 27, 2015, 01:44:40 pm »

Ya every now and then we pick a wod and compare results. Could be fun.

John Stamos · « **Reply #1055 on:** July 27, 2015, 03:42:44 pm »

Alright, sounds fun, treat it like the open and just do 1 each week and log results by friday

I might have to buy a new set of bumpers, 10lbers at least to do some from the floor though so until I do, ill stick with hang cleans and snatches

Maybe have a versus section on here somewhere and have someone be in charge of picking a WOD for the week and anyone can put their results in

Flander · « **Reply #1056 on:** July 27, 2015, 04:16:40 pm »

Could be cool. Ill have to see if I can get one done every week.

How do we control movement standards?

John Stamos · « **Reply #1057 on:** July 28, 2015, 09:19:57 am »

I'm not too sure, for awhile we can just do movements like power cleans and power snatches since I havent done them in awhile, I'll have to relearn it, ill have to relearn double unders and pull ups wont be for quite some time too lol If all goes well though, itll only take me a week or so to teach my body how to clean and snatch again

I'm feeling a bit eh, my trapz are sore which is causing a head ache so ill have to take some shit for it before i go to the gym

Fast mile...."fast" lol I'll go on the dreadmill and just shot for idk 9 min pace to start out and on thursday ill judge it from todays pace.
The workout
8:32 Mile run

Deadlift pin pulls from mid shin: worked up to 365
Lat pulldown: single handles for 4 sets of 10-15 and 4 sets reversed grip to hit biceps
V bar handle: 4 sets of 10

11.2(switching box jumps with jumping jax)

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (135lbs / 70kg)
12 Push-ups
15 air skwaats
Results
7 rounds +3: 255 reps

Flander · « **Reply #1058 on:** July 28, 2015, 11:47:01 am »

Cool.

When are you ready? Im going to the gym this weekend so I know I could get a wod done then.

John Stamos · « **Reply #1059 on:** July 28, 2015, 12:07:45 pm »

I will let you know, my gym closes down on the 3rd? i think for cleaning and opens up the following week, so next week I will check out a new gym in auburn that has olympic platforms and what not, if not then we can just wait the week til I can go back because the other gyms i typically go to, itd be hard to do a WOD

John Stamos · « **Reply #1060 on:** July 29, 2015, 08:39:10 am »

Old Iron ankles they call me, no dorsiflexion at all.

I might skip the 20 min run today to warm up and stretch for the olympic lifts because I would like to be able to do more than just a half assed power clean.

I will have to look at my best, i think it was like 250 or 260 or something, and I believe 1 of the main reasons for that was my double overhand grip is super weak so the weight felt heavier than it should which is why im deadlifting with double overhands right now to build it up

Just skill work, had to go shopping afterwards and wait for my jump rope to get delivered.

OH Skwaat- worked up from the bar to just idk 100lbs or something, my mobility is shit but it didnt feel too bad once i got into it
Snatch- started with the bar and worked my way up slowly, did multiple sets just adding on 10lbs or 5lbs here n there, went to idk 110lbs or something to get the feel
Cleans- felt worse than snatch mobility wise but i got the squat catch easier, just my elbows cant go idk up enough for a proper rack position. think i worked to 135

so i will probably just keep doing skill work days until i feel good about them.

John Stamos · « **Reply #1061 on:** July 29, 2015, 04:26:00 pm »

I've come to the conclusion that lifting weights, cardio and not eating like complete shit doesn't work lol I have been fairly decent with my eating habits, hitting the gym and my runs and metcons, and i just keep gaining weight. I don't think i am taking it more fluids than usual, its possible but when ive been hanging around 275-277 for a few weeks and all of a sudden this morning on an empty stomach after the workout im at 282 is just gay titties.

So starting idk tomorrow i guess, it wont be an accurate one estimate of my eating because i went and bought a lot of ground turkey and hwhat not but I will recount my calories for a few days and try to log everything to see where i am fucking up.

anyway, waiting for FedEx to show up, i did 3 rounds of jump rope and 1 lap down and back my driveway(2/10 of a mile down and back) Tonight I will probably do some active recovery shit on the rower, foam rolling, stretching etc etc

John Stamos · « **Reply #1062 on:** July 29, 2015, 05:49:41 pm »

Tonight I'll do

Elizabeth- Clean 135
Dips(with the reactive slanger to save my shoulders)
-21-15-9 reps
Switched dips with push ups, I had everything set up and some mouth breather with big ass glasses starts doing pull ups so i started Elizabeth and didnt realize until round of 15 that he did like 4 and went to something else

Jump rope/front leaning rest(plank)

I just did as many as i could in 1 round of jump rope until i fucked up then i did like a half minute plank or so

half km row on the rower, went nice and easy but wasnt breathing heavy at all and was at the same pace as I was for my all out KMs about a month or two ago.

John Stamos · « **Reply #1063 on:** July 30, 2015, 10:01:19 am »

Seated shoulder press(dbs) just warmed up going from 30s-70s by 5lb increments for sets of 10 or so
side raise, idk kept it light, 20-25lbs or so for 5 sets of 10
bent over raise- same as side raise
tricep work, pushdowns with a v bar and rope for 4 sets or so of 10-15

then 11.4 which will def be modified, i am so fucking sore lol

60 Bar-facing burpees(regular burpees)
30 Overhead squats (120lbs / 55kg) probably just going to use the bar or like 65lbs so i can focus on the movement
20 fatman pullups instead of muscle ups

this is for as many rounds as possible in 10 minutes and i guarantee i will get probably only 1 round lol the burpees will kill me

yeah I got 1 round finished by the 20 second mark lol the burpees was obviously the hardest part but last time when I first started if you told me that I had to do 60 burpees n then some in 10 minutes I woulda flipped you off.

John Stamos · « **Reply #1064 on:** July 30, 2015, 06:04:54 pm »

Sitting here, sore as balls and I want to go to the gym to do something but i might just save it since i gotta do some skwaats in the AM and h'what not, dmv, some other shit then I gotta head out to work.

I was thinking about what i was going to be doing next week since the gym is closed for cleaning and I think I may just run and do a lot of body weight movements, some tire flips, kb swings and just make up random hard shit, have it be something like

mon, wed, fri: long wods(20 minute caps) twice a day with a run
tues, thurs: Short sprint wods(5-10 minute caps) 4x a day with a run

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Author Topic: Triathlon sprint prep (Read 1023983 times)

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