aiṓn

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March 2012

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Transcribed from written journal.

MARCH 27, 2012

Monday
AM: Alfredson protocol 47.5 lb

PM:
CYCLING – rollers – 15 min up to 155 HR

3 ROUND CIRCUIT
Alfredson protocol 45 lbs
Single leg dead lift – + 50 lb x 12 reps
Speed bag x 3 mins
Single leg squat – 45 lb db with curl & OHP
Deadlift – 100 x 2 reps
Push-ups – single leg x 10 reps

CYCLING – rollers – up to 170 HR

_____________________________________

MARCH 26, 2012

Monday
AM: Alfredson protocol 45 lbs

PM:
CYCLING – rollers – 20 min – 150 HR

3 ROUND CIRCUIT
Alfredson protocol 45 lbs
Overhead Press 35 lb db x 10 reps
Single leg dead lift – + 50 lb x 12 reps
Speed bag x 3 mins

CYCLING – rollers – 10 min up to 160 HR

_____________________________________

MARCH 25, 2012

3 ROUND CIRCUIT
Alfredson protocol 45 lbs
Deadlift – Trap bar – 230 lb x 5 reps
Single leg Squat – + 35 lb x 15 reps
Reverse Pull-up – x 10 reps + 42.5 lb
Pull-ups x 5 reps
Speed bag x 3 mins
Split Squat 40 lb x 12 reps
Bench Press – 155 lb x 10 reps

CYCLING – rollers – 15 min – 182 HR
RUN 30 secs turn and run 30 secs x 3 repeats

_____________________________________

MARCH 23, 2012
AM: Alfredson protocol 42.5 lbs
_____________________________________

MARCH 21, 2012
Alfredson protocol 42.5 lbs
_____________________________________

MARCH 21, 2012
AM
ALFREDSON’S PROTOCOL
42.5 lbs

PM:
CYCLING – rollers – up to 165 HR

3 ROUND CIRCUIT

Alfredson protocol 42.5 lbs
Deadlift – Trap bar – 230 lbs x 5 reps
Single leg Squat – 15 reps
Reverse Pull-up – x 10 reps + 42.5 lbs
Pull-ups x 5 reps
Speed bag x 3 mins

CYCLING – rollers – 6 intervals x 1 min (53″ x 11″) 155 HR

_____________________________________

MARCH 20, 2012
AM
ALFREDSON’S PROTOCOL
40 lbs

_____________________________________

MARCH 19, 2012
AM
ALFREDSON’S PROTOCOL
37.5 lbs

PM:
CYCLING – rollers – 15min @ 135-145 HR

3 ROUND CIRCUIT
Alfredson protocol 37.5 lbs
Deadlift – Trap bar – 230 lbs x 5 reps
Split Squat – 20lb dumbells x 12 reps
Reverse Pull-up – x 10 reps
Pull-ups x 5 reps
Speed bag x 1.5 mins

___________________________________

MARCH 18, 2012

SUNDAY

WARMUP: 15 minutes on bike rollers – up to 155bpm heart rate

3 ROUND CIRCUIT
Speed bag – 3 min
Alfredson protocol 37.5 lbs
1 leg squat to box – 35 lbs x 15 reps
1 leg deadlift – 50 lbs x 12 reps

MAX HEART RATE TEST
10 minute gradual to 165 bpm then 180 bpm max

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Written by SJ

March 20, 2012 at 5:46 pm

Posted in Uncategorized

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