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Author Topic: Triathlon sprint prep  (Read 1025219 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3270 on: August 25, 2019, 11:26:55 am »
+1
1hr run
5.3 miles
I slowed it down a lot to get a baseline of where I'm at.  I've been too focused on speed so slowing it down and building my cardio will be better in the long run considering how tired my legs are when i try to go for speed.

11'19 splits and the track I was on was like running on an uneven road so I'm happy with it.

I walked another more than half mile to get around 6 miles total.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3271 on: August 27, 2019, 09:16:54 am »
+1
Oh strict press triples to 165
Bench triples to 3x3x235

21-15-9
Db side raise - db oh press - db incline press - push ups

I feel super weak but it has been awhile lol

I'm in the cramping stage of haven't worked out with weights in awhile so I won't hit triceps.

I'll look around and see if I wanna do anything else
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John Stamos

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Re: Triathlon sprint prep
« Reply #3272 on: August 29, 2019, 12:09:35 pm »
0
2 mile run or so idk I ran to town and back
Hang power snatch
Start with a high pullx2 then snatch x 2
Went to 145 and it looked bad lol
Haven't done grip shit in awhile and definitely felt it

Deadlift: to 275x3
First deadlift session after my hammy pull.  Honestly didn't feel bad just grip made it feel a lot heavier

Biceps

Lat pulldowns x a lot
Hammy curls

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John Stamos

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Re: Triathlon sprint prep
« Reply #3273 on: August 29, 2019, 12:11:20 pm »
0
Going to run and hit legs tomorrow then next wk work back into CrossFit and honestly just going to smash it, try to do a squat pull and press every day

Also I am at the top of the hiring list for the apprenticeship so yeah I just have to do somewhat good in the interview when they come up.

When that happens I'll probably find a house to rent or something near work and get a dreadmill.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3274 on: August 30, 2019, 08:49:58 am »
0
Hips are aching so gonna just run later and hit legs tomorrow
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John Stamos

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Re: Triathlon sprint prep
« Reply #3275 on: August 31, 2019, 11:42:16 pm »
+2
I guess Chris Hickson went to prison for selling steroids. 
Still pretty stupid you can go to prison for steroids.

Anyway gonna run n shit tomorrow.
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LBSS

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Re: Triathlon sprint prep
« Reply #3276 on: September 01, 2019, 10:08:25 am »
+1
oh shit! damn looked it up, seems he's out now? or out soon?
« Last Edit: September 01, 2019, 10:13:45 am by LBSS »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3277 on: September 01, 2019, 10:28:23 am »
0
Yeah he posted a YouTube video last night I think it was talking about it
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John Stamos

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Re: Triathlon sprint prep
« Reply #3278 on: September 03, 2019, 10:30:05 am »
+1
Getting back to CrossFit

Haven't been doing a lot with bb cuz I find it extremely boring, hopefully CrossFit will get me back into the gym.

21-15-9
Thrusters@95lbs - hang power cleans @ 135lbs
Took 18.5 minutes lol. Felt sick multiple times so I had to stop and my legs are super crampy from just not squatting.

Thinking of another one, probably umm

4 rounds
Run .25
Db hang cleans x 30-20-10-5
Db swings x 30.....
Row: same time it takes to do the run.

This was rough but good, legs are shot.
I think my times were: 2:41-2:35-2:50-2:51
This felt like a good first day back, I was conservative on things since ik what CrossFit feels like but still pushed the pace on some of it.

Just doing metcons this week with run days so I can get my legs back into it then throw in strength days with metcons.
« Last Edit: September 03, 2019, 11:12:18 am by John Stamos »
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adarqui

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Re: Triathlon sprint prep
« Reply #3279 on: September 03, 2019, 11:35:14 pm »
0
Quote from: John Stamos on August 31, 2019, 11:42:16 pm
I guess Chris Hickson went to prison for selling steroids. 
Still pretty stupid you can go to prison for steroids.

lol wtf.

https://www.justice.gov/usao-ndil/pr/aurora-man-sentenced-two-years-federal-prison-operating-illegal-steroid-lab-out-his

 :o :o :o

Quote from: John Stamos on September 03, 2019, 10:30:05 am
Getting back to CrossFit

Haven't been doing a lot with bb cuz I find it extremely boring, hopefully CrossFit will get me back into the gym.

ya do what u find is fun. even better if it's fun & it "hurts" (good hurt)
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John Stamos

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Re: Triathlon sprint prep
« Reply #3280 on: September 04, 2019, 12:09:45 pm »
0
Yeah didn't make it lol pretty diesel storms this morning and my legs are completely fucked.  I'll get at it tomorrow.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3281 on: September 05, 2019, 10:19:44 am »
+1
Made it about a mile for my run so far, felt like halfway I had to take a dump so I turned around.

Gonna finish up in the bathroom, do another mile then figure out my workout.

Open 19.1
15 min AMRAP
19 wb
19 Cal row
The rower is busted and won't calculate calories or distance accurately.  For instance it reads it like .025 km for 3 minutes worth even though that's 1 km for me.
7.5 rounds and I rowed for about 55 seconds each time.

Gonna walk n get my legs back to shit but still better than they are now and look up another word

Thinking about the standard workout from the games.
30 clean and press
30 muscle ups
30 snatch
Idk what I will do for the muscle ups, I'll figure it out
I swapped out muscle ups for burpees
Time: 16:30ish

Still horrible but whatever, that's 11 reps per minute lol

Gonna walk n jog for 10 mins and that's it.
Roughly 30 mins of working time with a form of weight and about 20 mins of jogging and 5 mins of walking.
« Last Edit: September 05, 2019, 11:20:02 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3282 on: September 09, 2019, 10:50:34 am »
0
3 min AMRAP with 1 minute rest x 5 rounds
3 hang power clean @ 135
6 push ups
9 air squats
I did average of 3 sets per round but some were 3 sets plus 2 cleans or some shit and round 3 I did 4 sets.

This was a good beginner one, I felt tight as shit early on but round 3 I loosened up and went for it which made me breathe a lot harder the rest of the rounds

5 minutes on the stairmaster lol
This was harder than running, my pchain was on fire.

Going to hit pool room stuff after my dump then do another 5 mins on the stairmaster and head out.

Pool room stuff idk yet but will involve burpees, wallball, jump rope and idk jj or something.

10-9-8........1
50 jump rope x all sets
Burpees
Wallball
Jj
19:51
This is one that I want to track on a weekly basis.  My burpees are terrible right now plus some hip pain caused me to slow down.  Ultimately I'm just shit at burpees.  Ik I can do the set of ten in under a minute(burpees alone) when I was good, probably 40 seconds.  So I would like to see how much time I can cut from the 19:51.  Around the round of 7 I started to go faster on the burpees so goal is to do each round unbroken.
« Last Edit: September 09, 2019, 11:21:54 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3283 on: September 09, 2019, 12:24:00 pm »
0
Tomorrow
Run 2 miles outside or in a treadmill depending on weather.
F squat to back squat
Tabata 4 minute blocks
20 on 10 off
95lbs
Deadlift - rest with bb in hand- hang clean - rest bb in front rack - oh press - rest - front squat - rest x 2
 1 minute rest
Repeat while adding weight.

Helton:4 rounds
400 m run
30 db thrusters
10 burpees
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LBSS

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Re: Triathlon sprint prep
« Reply #3284 on: September 10, 2019, 08:48:57 am »
+2
having to take a dump mid-run is the worst.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter
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