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Author Topic: Triathlon sprint prep  (Read 1024751 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3375 on: December 09, 2019, 12:20:13 pm »
0
Also weight wise before I changed the diet I somehow was at 267 and today I'm 263 so back to normal.  But I am drinking a lot more water to the point where I feel a bit bloated and waterlogged.  I also feel hungry more even though I've been increasing my food intake so hopefully all good signs.

Also the douche that keeps turning me down for the apprenticeship at work is leaving so hopefully the new guy won't be a douche.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3376 on: December 10, 2019, 02:23:56 pm »
+2
Deadlift
Up to 335x3 double overhand no straps

Cleans up to 225 for 4 singles
185 for touch n go for 5

Knee felt wonky from 1 of the cleans
With that in mind I think I might work with 215 for awhile and just do 1 rep of 225

Did lunges around the track, some shoulder work and dead hangs

Pretty good day, the cleans are nice now that 225 feels decent.  I just need a better pull since I'm trying to stick with power cleans.

Also my dead hangs were 30 seconds but I had a 40lb dumbbell in my feet.
« Last Edit: December 10, 2019, 08:14:40 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3377 on: December 11, 2019, 10:58:45 am »
+1
Stretch

No run yet, my buddy wants to do a run workout

3 rounds
30 bb only thrusters
15 snatches
Every minute I had to stop and do 3 burpees
The snatch was like 85 the first round then 65 the second.  My shoulders are absolutely shot.  I had almost no power for burpees.

Finished at 11:48

Possibly do bench and farmers walk
So 185 x 5
Then carry for a 10 min AMRAP.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3378 on: December 16, 2019, 08:38:38 am »
+1
Nothing from last Thursday to Saturday, had to watch my sister's house and she didn't leave me keys or anything so I could lock up and leave.

Sunday I ran 30 minutes and did dead hangs.  Just wanted to run but figured I'll do some grip work.

Dead hang at bw for idk 25 seconds
40lb db for like 20 seconds
50lb db for around that
Then 70 I think and ended with 80 for like 10 seconds.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3379 on: December 16, 2019, 01:14:17 pm »
+2
10 min jog then old people went on the track.  40 min walk talking to a friend I see once a year.  Hell walk and do abs and that's it.

Deadlift to 335x3 no straps
I guess it ain't bad considering I did grip shit yesterday

Cleans to 225
Dropped to 195 x 5
Then did 1 for 1s to 50 with my friend
So I cleaned 135 once then he did one and we switched back and forth to 50

4 rounds
.25 run
6 box jumps
6 oh press @135
6 burpees
6 front squats
Goal was 15 mins but got 16 flat or a lil quicker.

I thought it'd be super easy but I forgot how much it sucks to have a run involved with a WOD.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3380 on: December 17, 2019, 12:22:50 pm »
+2
Run 30 mins

Bench to 245(;front delt is iffy)
Oh push press to 215
Db side raises, sets of 10 from 25s to 45s
Seated db oh press: up to 60s x 10
Arnold press: 2x10@40s
Db tricep extensions

.25 run
30 wb
30 burpee
30 db thruster
.25 run
20..
20..
20..
.25 run
10..
10..
10..
.25 run

Took  29 minutes but my shoulders were shot and I feel a bit drained from yesterday.

Mirror test. 

Before I dropped drinks with artificial sweeteners I had a gut
Still do but this morning I had a more noticeable outline of where my abs should be.

Not sure about my weight, if it's gone down then I'll say so if not then no point in putting it on here.

But I do feel better, I have more energy especially in the morning.  I used to draaaaaag ass in the morning and my workouts I don't feel exhausted halfway through anymore.

I wanna give it 6 months and I'll retest my thyroid again.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3381 on: December 19, 2019, 08:17:32 pm »
+2
Yesterday nothing, Netflix recommended a new docuseries and I got drawn in

It's called Don't fuck with cats

so in 2010 I think a guy was posting videos of him killing cats online and people on fb were pissed and formed a group to look at the videos to find clues to find the guy.  Well the guy ended up joining the group and taunting them and left clues in his videos.

So he eventually graduates to filming himself killing someone which brings in the police and they chase him around europe etc etc. 

SO yeah the people who tracked him down just go through the whole thing and it was super weird but still interesting.

ANyway

Today we did
walk
f squats to 225 for a single
then we did like
195 to 135 just taking off small plates at a time.  I think i did like 20 something at 195 then like kept it around 10-15, just did like 3 for f squats, have a shit front rack position.

100 oh press at 95 lbs
every minute had to do a oh plate walk

then some dead hangs
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John Stamos

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Re: Triathlon sprint prep
« Reply #3382 on: December 20, 2019, 03:13:13 pm »
+1
1hr walk

.2 run
6-6-6-6
jumps-burpees-cleans-db squats
4 rounds
didnt time it but maybe like 15 or 16 minutes

16 min AMRAP
200m run
20 lunges
40 air squats

buddy showed up and wanted to do that 16 min amrap
16 min AMRAP
1 min run in place(people on the track, he ran i just jogged in place)
20 reverse lunges
40 jumping jax

i think it was like 5 rounds for the first one and like  7 for the second

then uggh

Karen-150 wallballs
into
Jackie- 1km row-50 bb thrusters-30 pullups
into
Linda- 10-1 Deadlift, bench-cleans
i did like 185 deadlift and 135 for clean and bench
that whole thing took 43:43

Total of like what a hour and a half of wods alone with 1 hour of walking lol

i am fucking dead
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adarqui

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Re: Triathlon sprint prep
« Reply #3383 on: December 20, 2019, 06:15:20 pm »
+1
Quote from: John Stamos on December 19, 2019, 08:17:32 pm
Yesterday nothing, Netflix recommended a new docuseries and I got drawn in

It's called Don't fuck with cats

so in 2010 I think a guy was posting videos of him killing cats online and people on fb were pissed and formed a group to look at the videos to find clues to find the guy.  Well the guy ended up joining the group and taunting them and left clues in his videos.

So he eventually graduates to filming himself killing someone which brings in the police and they chase him around europe etc etc. 

SO yeah the people who tracked him down just go through the whole thing and it was super weird but still interesting.

WTF.

what a sick fuck. sounds nuts.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3384 on: December 22, 2019, 05:00:40 am »
+1
Quote from: adarqui on December 20, 2019, 06:15:20 pm
Quote from: John Stamos on December 19, 2019, 08:17:32 pm
Yesterday nothing, Netflix recommended a new docuseries and I got drawn in

It's called Don't fuck with cats

so in 2010 I think a guy was posting videos of him killing cats online and people on fb were pissed and formed a group to look at the videos to find clues to find the guy.  Well the guy ended up joining the group and taunting them and left clues in his videos.

So he eventually graduates to filming himself killing someone which brings in the police and they chase him around europe etc etc. 

SO yeah the people who tracked him down just go through the whole thing and it was super weird but still interesting.

WTF.

what a sick fuck. sounds nuts.

True true.  He's super weird too, he acted like hmm the easiest way I can put it is the Psych episode where Shawn gets Gus into a fashion party for his birthday and the owner gets murdered.  But he acted like the male models in that which were waaaay overboard what I'd imagine a male model acting like.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3385 on: December 23, 2019, 10:44:01 am »
+1
Ran 30 mins
Cns feels fatigued

Deadlifts felt fine to 345x3 double overhand
225 felt heavy though so I knew I wasn't near 100%

Plan was to clean 205 for triples EMOM
Nope lol
Had to drop to 185
Only did 5 mins cuz I'm just pooped

Gonna figure out some wods to do

4 rounds
Jog in place x 2 mins
6 wb
6 burpees
6 reverse lunges
6 push ups

I like this workout, more with running but there's people on the track.  But if you use the right exercises it's fast paced and difficult.  This one was enough to get my heart rate going a bit but not go way overboard.

I might do that 16 minute AMRAP of lunges and air squats and a 200m run.

I didn't count the rounds but maybe 5 and then the run on round 6 or something

Dead hangs @80lbs for 2 sets then a bw one.
« Last Edit: December 23, 2019, 01:56:21 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3386 on: December 24, 2019, 07:54:07 am »
+1
Run
Chelsea 30 min EMOM
5-10-15
BURPEES
PUSH UP
SQUAT
Into
NANCY 5 rounds for time
400m run
15oh squats
Into
For time
25 squats - 5 push ups
20 squats - 10 push ups
....
5 squats - 25 push ups

Into
21-15-9
Clean and press
Snatch

If I do those with the only rest being transition and setting up each one Itll be a good workout
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John Stamos

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Re: Triathlon sprint prep
« Reply #3387 on: December 24, 2019, 10:09:35 am »
+2
Just did the 30 min EMOM.  Need to rest a bit lol
It's so hot in here that I couldn't catch my breath so the last 8 mins I just did burpees.  Also at the 22 min mark had to go outside for a minute to cool down.

Gonna do the squat push up workout now.
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John Stamos

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Re: Triathlon sprint prep
« Reply #3388 on: December 27, 2019, 03:52:43 pm »
+1
Jog
5 rounds
200m run
15 oh squat at 95lbs

Clean to 215 x 3
205 x 3
195 x 5
185 x 7

Cleans are shitty this week

Then did a long WOD, i don't remember everything but it was long.

It was like 400m run
Exercises at 65 reps partner WOD though
Then eventually it was 16 burpees
Run again then continued that trend 3 times or so.
« Last Edit: December 28, 2019, 07:28:22 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #3389 on: December 30, 2019, 01:04:45 pm »
0
Yesterday was active recovery

Today

30 min jog
Warm up
I forgot what they are called but stand up bend over put your hands on the floor, walk out your hands to a push up then walk your hands back to standing position.

Then tested out a core warm up I saw when Magnus Mitbo went to do gymnastic stuff

If you look up the video it's like Magnus Mitbo learns iron cross etc.

Bunch of planks n shit

Squat warm up to 225 then
225x20
205x15ish
185x10
165x10
145x10
135x10

Then a stupid WOD
I left early lol. I had already been there about 2 hours cuz my buddy can never get there on time.

I think we did more but whatever.  We try to figure out wods and I'll come up with one on the top of my head but hell sit there and fart fuck around looking at them.  So I might get there early and run, do wods n shit so if we get to the point of just standing around then I'll just leave
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