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Author Topic: Triathlon sprint prep  (Read 1025574 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3120 on: March 17, 2019, 06:15:54 pm »
0
Tomorrow
1.5 mile run: 14:44
15 min bike ride: 4.8 miles
stretch

1-10x2 Burpee/Lunges
10-1x2 WB/crunches
200 JR before and after each set
Goal: 45 minutes
46:26
Main issue: no water
Aproximately 10 mins faster than the 1st time.

Swim x 15-20 minutes
if i am taking breaks then I will go for longer but the plan is to just do a freestyle for 25 yards then go into a back stroke for 25 and just keep switching back and forth, I can pretty much fully recover on my back strokes so if i can do 15 to 20 minutes without stopping then it will be a good workout.

Not sure if I'll do the 21-15-9.  I'm pretty fucking beat.

Swam for about 25 to 30 minutes
Felt really good, form is getting better and got at least 500 yards, maybe 800
« Last Edit: March 18, 2019, 01:53:52 pm by John Stamos »
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50 JR
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JJ

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John Stamos

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Re: Triathlon sprint prep
« Reply #3121 on: March 19, 2019, 08:07:09 am »
0
Today feeling drained and weak

Gonna do my cardio and light wods

I almost want to do my 1.5 mile and do my version of Murph so
1.5 mile
100 pu
200 squat
300 JJ
1 mile run.

Then 21-15-9
Axel bar clean
DB double snatch

Skipping bike, gotta eat, shower n get my hair cut.

Meals
Small portion of potatoes
4 eggs
Birds eye brand lomein chicken stuff, small portion

Meal 2 will be 2 lamb gyros

Meal 3 will be 50 grams protein shake
« Last Edit: March 19, 2019, 01:21:26 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3122 on: March 20, 2019, 12:05:35 pm »
+2
1.5 mile run: easy

Clean up to 185
Log clean and press@190: 2x2
Log cleans up to 210 5lb increment doubles
Singles to 220
Then more log work at 190

Axel bar double overhand up to 260
Had more in the tank

Went to 300 for mixed grip x 1
320x 1 mixed grip

Maybe 265 double overhand

Now some back work and swim.

So the Axel weighs 25lbs, i thought it weighed 10 lol

Did 700 meters, my left rotator cuff started to ache so called it quites at the 15 min mark.
I also did lat pulldown Supa set with a suitcase farmers walk with the Axel bar @ 55lbs

« Last Edit: March 20, 2019, 02:05:39 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3123 on: March 20, 2019, 06:02:01 pm »
+2
I might be losing weight, i am up a few lbs from the morning if i weigh in but I feel as though I take in more than that weight wise in foods and fluids.

My pants fit better and in can wear a pair of shorts that I couldn't around xmas time and my back feels like it's grown a bit.  I'll weigh myself tomorrow morning.

Twerkout tomorrow
Run bike stretch etc.

Honestly I'm just gonna go with how I feel.  Fri is the bb day.  Sooooo shit idk.....

Version of one of the new open workouts.

Jumped onto my laptop, phone was driving me insane.

For total time:
3 rounds of:
  10 cleans
  8 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
  5 pull ups
  8 bar-facing burpees

M 95 lb.
W 65 lb.
19 seconds remained, did 10 burpees first 3 rounds
Time cap: 12 minutes

For Time
200 foot Dumbbell farmers carry: 35lbs+ fat grip
50 Box Step-Ups
50 strict OH press @ 95lbs
100ft DB farmers carry@100lbs
Time Cap: 10 minutes
Finish: 3 seconds remaining
then just see where i am at, i want to do some little work like for my rotator and what not.
« Last Edit: March 21, 2019, 12:06:31 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3124 on: March 21, 2019, 11:16:10 am »
+2
Run 1.5: 13:28
I feel good but my pacing was horrible.  If I waited .2 for each increase I would have been at maybe 13 flat.
Oh well, still getting better.
The PD that I was training for last summer didn't fill their positions so I'm going to try again. Last time I had the fucked up wrists and couldn't do it.

Test is in September so fitness tests shouldn't be for a maybe mid winter next year.

Goalz: 9 to 10 min 1.5 mile
200lbs
150 push ups in a row
Idk sit ups just a lot in a minute.  Since I am older now my test will be easier lol at 29 it was 38 sit ups in a minute now it's like 34 or 32, was 12:28 mile now it's like 12:58.

Anyway enough talking gotta listen to rocky soundtracks n get moving

So cooper standard for me is 35 sit ups, 24 push ups, 12:53 1.5 mile.  I need to destroy it though
« Last Edit: March 21, 2019, 02:54:39 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3125 on: March 22, 2019, 10:17:41 am »
+1
Today

Run
Bike
Stretch

Deadlift: up to 315x3/felt super weak
Squats: hammy tight so did 225x3 paused
Then bb
BB row, curls, incline press, hammy curls. Db row
Swim
« Last Edit: March 22, 2019, 12:08:36 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3126 on: March 24, 2019, 03:38:52 pm »
+1
This wk is the last wk of 1.5 mile runs, next wk will be 2 miles

Tomorrow's plan after warm up
7 min burpees
50-40-30-20-10
Wallball/squat/push up/sit up (crunches)

AB work

Swim
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John Stamos

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Re: Triathlon sprint prep
« Reply #3127 on: March 25, 2019, 11:31:48 am »
+1
Quote from: John Stamos on March 24, 2019, 03:38:52 pm
This wk is the last wk of 1.5 mile runs, next wk will be 2 miles

Tomorrow's plan after warm up
7 min burpees
50-40-30-20-10
Wallball/squat/push up/sit up (crunches)

AB work

Swim

13:30 1.5 mile
I had more in the tank I just paced myself wrong.  6.3 mph for .8, .8 to 1 mile was 6.5ish, 1 to 1.25 @6.9, 1.25 to 1.4@7.3ish then finish at 8.1 mph
Tomorrow will be a slow 1.5 jog
Wednesday I will do 0 to .5@6.3, .5 to .75@6.8mph, .75 to 1@7.1, 1 to .25 @7.6 finish out at 8.  That might knock off 30 seconds

Just did burpees
Now the drop set: 32ish minutes but my push up game is weak as fuck right now.  for some reason my push ups are absolute garbage.

Swim: 30 minutes, minimal breaks, averaged about 1:05 per 50 yards.  my 25 yards was about 28 seconds in a freestyle and 35 second back stroke without my arms.  This time i went about 100 yards then did a back stroke for 25 then 100 then back stroke for 25 and so yeah beats me how much i did lol, maybe 12-1400 yards total.
« Last Edit: March 25, 2019, 02:13:42 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3128 on: March 25, 2019, 12:18:34 pm »
+1
Idk wtf is wrong,  still not losing weight, it seems like I have think go to the extremes to lose weight and it's fucking irritating.  My diet isn't bad and I'm at the gym damn near 2hrs each day.  I'm going to get blood work done for my hormones.

I might have flipped out earlier lol idk my weight is roughly the same but i am fitting in my clothes better and my cardio is definitely higher.  It still will be a good idea to get blood work done just in case i have an issue with my thyroid or some shit.
« Last Edit: March 25, 2019, 02:10:50 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3129 on: March 25, 2019, 05:53:57 pm »
+1
Soo tracking my calories now

I am going for 2300
I have 1 more 700 cal meal and 1 50g brotein shake to go.  Going to track for awhile and see if that's the issue.

Macros
Protein: 136.3
Fat: 55.4
Carbs: 67.3
By the end of the day I should have just over 200gs protein which is good.  I should have more fat but whatever.  I probably do with the skirt steak but you can't accurately account for each piece.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3130 on: March 26, 2019, 12:51:11 pm »
+1
Twerkout
1.5 mile run at 15 min pace
Super easy
Goal is 45 minute 5 mile by the end of summer.
Then bench, cable stuff for chest n tris and rotator cuff
Oh press strict to 185
32 pull ups in 5 minutes
Good nuff, gonna do a 2 mile walk in a little bit.
Meal 1
Coffee, 4 eggs, shaved beef, fruit

I woke up and felt super sore in my hammies n shit.  Tomorrow I will hit strongman but amrap it.
« Last Edit: March 26, 2019, 02:08:53 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3131 on: March 27, 2019, 12:22:48 pm »
+1
15 min jog
Clean up to 185 (easy)
Log cleans EMOM
4 first min, 3 second min, 2 third minute then singles for 10 total minutes.
I lowered the reps cuz logs are harsh on biceps.
Axel bar deads: up to 255 double overhand
Hammy is sore as fuck along with my left quad

Gonna swim
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John Stamos

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Re: Triathlon sprint prep
« Reply #3132 on: March 28, 2019, 10:13:44 am »
+1
1.5 run and all that
19.5(swap pull ups with rows)
Total reps: 163
95lb thrusters felt like 135 almost exactly.  I'm guessing the log work kills me but I'll get used to it.

grace: going to do with 95lbs lol
Time: 2:50
Game plan was 3x10 and I stuck with it considering how thrusters felt but this was much easier.  Should have done 2x15

10 min amrap
Row x 1 minute
19 wallball

Walk x 2 miles

-2lbs
« Last Edit: March 28, 2019, 01:16:17 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3133 on: March 29, 2019, 11:28:59 am »
0
Nothing today, woke up and felt like garbage and I have to work tonight anyway.

Going to just sleep and I might walk or something after work depending on how shitty it is.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3134 on: March 29, 2019, 10:47:33 pm »
0
Will workout sunday, no sleep today.
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