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Author Topic: Triathlon sprint prep  (Read 1025558 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3105 on: February 26, 2019, 11:22:07 am »
+2
.5 run
5 rounds
10 reps
PU/WB/AS/JJ
.5 run
18:20

My runs were too slow, i underestimated my legs for the runs.  Should have been 4 min .5 runs

Going to figure out something else.

5 bear complex @95 lbs
Felt good so did 3 reps EMOM until I did 31.

1-10 deadlift/burpees
« Last Edit: February 27, 2019, 12:01:35 pm by John Stamos »
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3106 on: February 27, 2019, 03:16:31 pm »
+2
Walk x 20 mins

Front squats up to 225, felt easy

Then 6 rounds total of .25 runs then a different exercise each one

WBx40
Burpeex40
Double db snatchx40
Row
Farmers carry
Row
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John Stamos

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Re: Triathlon sprint prep
« Reply #3107 on: March 01, 2019, 10:50:36 am »
+1
Ran 2.57 miles in 30 mins, my plan is to slowly get back into running.   Now when I run over a mile I get all kinds of aches, cardio is fine but my body sucks.
So it was 1 mile, walk .1, run 1 mile, walk .1 then run but I had aches in my hip, calf, and Achilles.  I need a set warm up cardio plan that I do every day.

I'll write that up later

I did a version of 19.2 which I made it too easy but I was still sweating.

In 8 mins
25 leg raise
100 jr
15 WB
25 leg raise
100 jr
13 WB
If finished before 8 mins, add 4 and before 12 mins do
25...
100...
11 WB
Then same deal add 4 mins and before 16 mins
25...
100..
9WB

Then 1 last round if you finish and it's 7 WB

In the original it's 25 toes to bar
50 double under
And cleans with increasing weight.


That's it, gotta work tonight so I'm going to cook n sleep.
« Last Edit: March 01, 2019, 10:52:18 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3108 on: March 01, 2019, 09:25:31 pm »
+3
Cleaning this wknd so that means no gym time cuz of sweaty underwear.

But my warm up idea

1 mile run (2wks) then 1.5 miles for 2wks then idk i havent figured out how far I want to run each day
Then bike x 15 mins

Stretch routine, nothing major just hit everything a couple times maybe take 5 mins.

Oh squat, i feel like my posture n what not gets better.  I think that'll be good and only take maybe 40 minutes then hit wods n shit.

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John Stamos

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Re: Triathlon sprint prep
« Reply #3109 on: March 04, 2019, 11:21:10 am »
+4
Did the warm up, felt good

200 JR
1-10 WB/burpees
200 JR
16:10
Start of the WB I knew something wasn't right and when I got to the burpees I felt like my cns was drained, no power in my arms and yawned a lot.  Fri night I got 1hr of sleep and Sat night I got 4.  This morning I had trouble staying awake.
16 mins is a garbage time and I should've been at 10. 

7 min
Multiples of 3
Thruster@75lbs
Fat man pullups
Round of 15
« Last Edit: March 04, 2019, 12:06:54 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3110 on: March 05, 2019, 01:48:25 pm »
+3
 1 mile: 9:27
Nike x 15
Oh squats
Stretch

F squat up to 245
Between sets I did 2 burpee pull ups

Farmers carry, every 10 steps was 5 db squats, did that for awhile

50x box jumps
4 laps bear crawl

20 cal row
25 wallball x 6 rounds
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adarqui

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Re: Triathlon sprint prep
« Reply #3111 on: March 05, 2019, 10:48:49 pm »
0
Quote from: John Stamos on March 01, 2019, 10:50:36 am
my plan is to slowly get back into running.

niiiice! i like the 4d/wk 1 mile runs. :ibrunning:
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John Stamos

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Re: Triathlon sprint prep
« Reply #3112 on: March 07, 2019, 12:43:36 pm »
+2
 Yeah its better than just trying for 3 miles right away and develope more of a permanent hip pain n what not.

Yesterday snow storm

Today
1.5 miles
Bike x 15 mins
Oh squats up to 135

Clean to 185
Log cleans 190x2x3
200x1x2
Then singles up to 230
Supa set with axle deadlifts at 160x3s
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John Stamos

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Re: Triathlon sprint prep
« Reply #3113 on: March 08, 2019, 11:48:50 am »
0
Warm up except did rower instead of bike

5 min burpees
Didn't bother counting, today is 1 of those days where everything burns and cramps

EMOM
10 JJ then amrap wallballs until 100 is reached.
Goal was 200 but shoulders were burning on the first set so it is just a shitty day.  Going to hit bb stuff
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John Stamos

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Re: Triathlon sprint prep
« Reply #3114 on: March 11, 2019, 11:32:34 am »
+1
The past few wks have caught up to me.  My running cadence is significantly better with less aches.
Ran a mile, natural cadence about 1 minute faster than at the start.

1-10
Burpees
Lunges
10-1
WB
Sit ups

Going to walk a bit n see what my buddy had planned.  He's doing a navy seal book and granted they are fit but the programming in it is stupid.  I'll do it for extra work but it's basically work until failure or you cramp up.  Like that pu workout where I went from set 1 at 50 to set 2 at like 15.  That's not a lot of work n it made me cramp

21-15-9
40lb
DB double snatch
DB squats

250 yard swim
Dead lol. Gonna try to swim mon/wed/fri

I also did like 20 pull ups
« Last Edit: March 11, 2019, 07:07:31 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3115 on: March 12, 2019, 11:58:20 am »
0
1 mile run: 9:20
Felt easy and was sprinting at the end

EMOM
10 reps first 5 minutes then +2 every minute after.
PU/squat/JJ
Made it to round 22 but +19 for JJ
Total: 453 I guess.

Not sure what else my body is beat up from swimming.

I'd like to rest n hit oly n logs tomorrow.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3116 on: March 13, 2019, 12:07:20 pm »
+1
1 mile run
Clean up to 185
Log EMOM for 10 mins
Log is 190lbs n did 2 reps for 10 mins

Axel bar deadlift
9 min EMOM,  the last set took to long on logs
Started with 3 reps, estimated 160lbs then 180 for a few then 190 for a few then ended last 3 stripping some off back to 160

Gonna walk until the pool is open.

Used flippers and did more lapsin less time.
« Last Edit: March 13, 2019, 01:22:54 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3117 on: March 14, 2019, 01:03:16 pm »
0
1 mile run
BB stuff
Bench
Oh press EMOM
Sets of 5 at 155 for awhile then sets of 3 for awhile at 170 then doubles for some atime 185 then singles at 195

Then typical bb stuff.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3118 on: March 15, 2019, 09:53:09 pm »
+1
Nothing today, just a massage

Next wk i bump up my runs to 1.5 miles

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50 JR
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3119 on: March 17, 2019, 02:27:22 pm »
+1
Today
20 min incline walk
20 min bike
Oh squats light just getting blood pumping
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Every Monday
50 JR
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PR: 19:51 --> 17:41
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