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Author Topic: Triathlon sprint prep  (Read 1026195 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2865 on: July 05, 2018, 12:59:23 pm »
0
1 mile run

10-9-8-7......1
Wallball
Kb swing
Db snatch

One of my dumbbells came loose so i am returning it for a new one.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2866 on: July 06, 2018, 01:21:34 pm »
+1
3 mile run
150 jumping jax
1km row
Touch n go deads n clean&press complex up to 195

2 sets of triceps and biceps

My arms have gotten small so i wanna do like a 30 day arm challenge where i hit them 3x a week and try to see how much i can grow them.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2867 on: July 08, 2018, 05:25:06 pm »
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Nothing major, had to do an overnight

I did 21-15-9
KB swings and push ups with 100 count jump rope before each round and ended with a mile run.
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LBSS

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Re: Triathlon sprint prep
« Reply #2868 on: July 09, 2018, 12:57:41 am »
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Quote from: John Stamos on July 02, 2018, 10:49:15 am


Literally just losing weight got me to it without seriously running.


that makes sense. what are you down to?
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John Stamos

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Re: Triathlon sprint prep
« Reply #2869 on: July 09, 2018, 02:41:41 pm »
0
258ish

Today was 100 count jump rope with .4 to .5 run x3 rounds.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2870 on: July 10, 2018, 09:30:47 am »
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So I have been having a pain in my foot lately. Last night I had to take some pain reliever just to get to sleep.

I bought some new insoles so hopefully that will help a little bit.  I'm sure i can still run as long as i use my new running shoes.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2871 on: July 10, 2018, 10:54:51 am »
+2
10 min jog

Deadlift to touch n go clean
Worked up to 230lbs, 2018 PR

21-15-9
60lb db snatch
DB thrusters @35lbers
Push ups
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John Stamos

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Re: Triathlon sprint prep
« Reply #2872 on: July 12, 2018, 01:02:11 pm »
+1
12 min jog

Amanda
13-11-9-7-5-3
95lbs
Thrusters/snatch

This killed me and my shoulders.

Been getting around 15k steps a day so not gonna over work myself, especially when my foot needs to recover.

I bought new work shoes, the insoles worked but I just wanted the shoe version of my work boot.

Tonight could be more walking or not a lot, depends on how everything runs.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2873 on: July 13, 2018, 11:01:00 am »
+1
Sore AF, just going to hit up some bodybuilding after work.
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Re: Triathlon sprint prep
« Reply #2874 on: July 14, 2018, 08:14:03 am »
+1
Quote from: John Stamos on July 10, 2018, 10:54:51 am
10 min jog

Deadlift to touch n go clean
Worked up to 230lbs, 2018 PR


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

black lives matter

John Stamos

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Re: Triathlon sprint prep
« Reply #2875 on: July 15, 2018, 01:02:35 pm »
+1
Thanks haha I was pretty pumped

Did a 3 mile run
Splits were like 8:30, 930 950

Walked 1 lap and then ran a 8: 10 mile.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2876 on: July 15, 2018, 08:12:46 pm »
+1
Tomorrow's workout

Think I will hit legs with front squat and back squat, oh lunges

Then

2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

Saving it for tomorrow, this morning i just wasn't feeling it, quads cramped
« Last Edit: July 16, 2018, 05:13:34 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2877 on: July 17, 2018, 09:22:01 am »
+1
Quote from: John Stamos on July 15, 2018, 08:12:46 pm
Tomorrow's workout

Think I will hit legs with front squat and back squat, oh lunges

Then

2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

Saving it for tomorrow, this morning i just wasn't feeling it, quads cramped

Weight: 257, probably 256.8 after I take my dump


Just worked up to 225 for fsquat, front rack was shit
Back squat worked with 225 for 5x3 focusing on full squatting

Oh lunges, did 2 sets with 40s
Gonna stretch n hit the row and run workout


Since the rower doesn't count in km anymore, when it did I was at like 3:05km so I just did 6 mins and instead of counting 18 laps every time I ran 10 mins.  My miles were definitely faster than 10 mins though, I went with 10 mins cuz i figured id feel like shit but nope.
« Last Edit: July 17, 2018, 10:09:03 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2878 on: July 18, 2018, 08:32:41 am »
0
So far

Run x 10 mins (20 laps, 18=1mile)

Clean pulls with the shrug up to 275x3

Lat pulldowns: 3x10

7 minutes wod
3-6-9-12....
Thrusters@95
Push ups

Made it to round 15 n did 7 thrusters.

Typically with this workout I will do like 65lbs if i havent done it in awhile but I forgot to do that so it killed me.  Mostly just my upper back is so tight so my front rack is terrible

Gonna run a mile and peace out
« Last Edit: July 18, 2018, 08:49:15 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2879 on: July 18, 2018, 09:54:10 am »
0
I have a workout in mind on sunday, looks like it'll be cloudy with a chance for rain.  If i get to the track early enough I should be good.

I plan on 12 min paces for the half marathon, i figured that will give me wiggle room. 
« Last Edit: July 18, 2018, 02:33:15 pm by John Stamos »
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