aiṓn

⧞ infinitum ⧞

April 14, 2012

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Summary:

Continuing to gain conditioning at slower rate. Increased fatigue between training. Some cervical disc irritation since early March.

Max HR 186 on April 9. Recovered to 97 bpm within 5 minutes

E.g. of recent training

Warmup – Foam Roller,

Cycling on Rollers – 15′ up to 85-95% heart rate

Circuit x 3 of following exercises
Alfredson Protocol + 60lbs (15 mins AM/PM)
Single Leg Squat to 13″ box + 60lb – 15 reps each leg (standing on 20 deg decline)
Single Leg Deadlift + 60lb – 12 reps each leg
Bench press – 175# x 10.
Trap Bar Deadlift – 250# x 5
Deadlift – 135# x 2-4 reps (speed)
Jump Rope – 1 min
Speedbag – 3 min
Cuban Press, Pallof Press

Cycling on Rollers – 15′ – 10 minutes of 1 minute intervals (various: ascending, descending, max heart rate).

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Written by SJ

April 14, 2012 at 9:01 am

Posted in Uncategorized

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