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Author Topic: Triathlon sprint prep  (Read 1025664 times)

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LBSS

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Re: Triathlon sprint prep
« Reply #3075 on: January 28, 2019, 11:29:56 pm »
+1
that is a gnarly workout.  :highfive:

how long did it take you?
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John Stamos

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Re: Triathlon sprint prep
« Reply #3076 on: January 29, 2019, 09:26:21 am »
+1
Jackie for warm up
1k row
50 barbell only thrusters
30 inverted row

EMOM
Clean and press/air squats 3/5
Started with 165 but my quads were going numb so I dropped it to 135, first time that's ever happened.
Went for 10 mins.

Now trying to figure out a wod with a run.

.25 run
21-pwr db cleans/db snatch/db swings
.25 run
15-pwr.........
.25 run
9-pwr....
.25 run

Not sure if I wanna do a pool room one or just ride the bike
« Last Edit: January 29, 2019, 09:55:52 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3077 on: January 29, 2019, 09:28:18 am »
+1
Quote from: LBSS on January 28, 2019, 11:29:56 pm
that is a gnarly workout.  :highfive:

how long did it take you?

If i had to make a reasonable guess I'd say anywhere from 30-45+ minutes.  The first round felt like it took forever and my second rounds were a lot faster.  I will do that same workout next week and I will time it.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3078 on: January 31, 2019, 01:18:33 pm »
+4
Yesterday felt like poo

20 min bike
Bench up to 265x3
Strict oh press up to 195
Push press 205.  Would go higher if we had bumper plates

Run .25 before sets and at the end
21-15-9
Incline press/fly/seated oh press
Last set i changed it to push up, wallball, rear delta raises.

It was a good workout but next time I will do different exercises each set.


Now I'm not too sure what to do.  Might call it a day and tomorrow destroy everything except squats, my right quad isn't feeling right.

Also whenever I type i  squat the predict text pops up with squatdrs  email address lol
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John Stamos

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Re: Triathlon sprint prep
« Reply #3079 on: February 01, 2019, 08:11:04 pm »
+1
Nothing today, figured I'd get my taxes done I about 15 minutes and go but nope, my state kept getting rejected so I was working on that all morning. 

I'll be near my old gym tomorrow so after my test I might stop in there.

Also I have some new job stuff coming up so I will be possibly buying some stuff as far as a husaffel loadable "stone" and id like a skierg  and air bike from rogue
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John Stamos

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Re: Triathlon sprint prep
« Reply #3080 on: February 02, 2019, 09:26:12 pm »
0
Nothing today, I took my dogs out to pee before in left to take my test and Chloe wasn't using 1 of her back legs so her hip was fucked.  So I picked up a new bed and headed home to hangout with her. 
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John Stamos

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Re: Triathlon sprint prep
« Reply #3081 on: February 03, 2019, 10:10:15 am »
0
Row 11 mins (roughly 3km)
Run 25 mins: femt were starting to get rough and too many people on the track.  Idk the distance, maybe 2.3 miles
Now biking for 30 mins

That might be it, the pool area doors are locked so I can't get in there.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3082 on: February 03, 2019, 09:36:16 pm »
+2
Been watching a lot of Magnus Mitdbo's videos mostly with him and jujimufu and rock climbing seems pretty dope (indoors)  if I ever get back. 200 and there's a indoor place near me I wouldnt mind trying it.

Anyway tomorrow is killer Mondays where I go overboard.

30 min bike sounds good
Jackie warm up

Then the 1-10/10-1 x 2 wod that I did last week.  This time I will time it.
I'll have to look back i think i did 200 JR before and after each set.

21-15-9
Broken down to 7-7-7/5-5-5/3-3-3
Deadlift/clean/oh press
Run .25 before each set and at the end

Then that might be it, weights will be heavyish relative to me.

Maybe do eh ok not so heavy to start i think i can do 315 for deadlifts but let's do 275 for a first time doing this wod.

Cleans will be 175 or soo

Oh press will be 155 sounds good.

Idk this will be a good starting point to see where I need to adjust.
« Last Edit: February 04, 2019, 10:01:45 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3083 on: February 04, 2019, 12:17:29 pm »
+2
Wow alright

20 min bike ride

Jackie but with lat pulldowns
1km row/50 bb thrusters/30 pulldowns

That fucking pool room wod lol

Time: 1:04
Working time: 56 mins
 but 8 mins was me almost puking then the remaining 6 was making myself puke.  I could feel my coffee wanting to come up so I had to stop.

The last set of burpees I did 1 then sets of 2 with 5 breathes between until 9 then I did 3x3 then 2x5.


I am sweating so fucking much idt I can do that last wod lol I'm going to walk n rest n see how i feel

I did that 21-15-9 wod but I did it with dumbbells
Started with 80s for deadlifts and 40 for clean and presses.  Went up by 10lbs each set.

I like conspiracy theories and some of my posts makes it look like my grammar and what not is at a 4th grade level.  Around the time the s10 was leaked my s6 started slowing down a lot.  Even typing this out i cant type too fast cuz its slow as fuck.
« Last Edit: February 04, 2019, 12:55:14 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3084 on: February 04, 2019, 10:23:37 pm »
0
Tomorrow

Same warm up o I'm going  buy a new fucking phone.

Murph, why the fuck not
Then
50-40-30-20-10
Cal row/wallball

I might be dead after that.  Then the next day can be barbell focused for oly lifts and wods, then a bb day and maybe Friday be cardio running biking and rowing.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3085 on: February 05, 2019, 10:14:30 am »
0
Km row

1 mile run: 11:30 pace, legs wrecked
Murphish
100 push up/200 squat/300 JJ: 18ish minutes
1 mile run: probably same pace.

Did the wallball and row in 27 minutes.

Not losing weight so gonna eat normal and track my calories to see work I am fucking up.


God idk what else to do, ive had about a 1hr 12 min working time.

10-1
Double db snatch@30s
DB squats@30s

« Last Edit: February 05, 2019, 11:30:53 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3086 on: February 05, 2019, 12:44:13 pm »
+2
Dietish lol

My calories from bfast
661
Protein:56.3
Fat:24.7
Carbs:49.6
4 eggs, 1/2 cup of yogurt, grapes, cottage cheese 1/2cup.
Meal 2
Chunky gumbo soup
Chicken breast
At 1071 I think calories.
Usually I eat one more time and I'm done so I might be way too low.

So my daily calories is like 17 o 1800 lol, about 1k lower than it should be.  I don't feel super hungry though.

Oh well, tomorrow is bodybuilding but with a metcon style.
« Last Edit: February 05, 2019, 10:00:38 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3087 on: February 07, 2019, 02:40:54 pm »
+1
 Yesterday was bb stuff
Did 205 strict oh press

Just basic shit

Today did cardio and cleans and squats, felt weak and quads are trashed.

Oh well

I am thinking if i get this new job i am going to get Shelby starnes  as my dietitian for a year.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3088 on: February 08, 2019, 06:43:43 pm »
+1
Nothing today, maybe Sunday

Woke up with a sore throat and I have to work overnights tonight on 0 sleep so I am not happy.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3089 on: February 10, 2019, 12:58:09 pm »
+2
Throat is still feeling sore but feeling better, should be good to go tomorrow.

Possible wods

EMOM
3 burpees
Max wallball
Have to reach 150 wallball
Looking for 10-15 wallballs per round

Then maybe some more intervals like that.
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Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41
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