aiṓn

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Archive for the ‘Alfredson’ Category

April 11, 2017

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TUESDAY; 4 AM

HIP THRUST
305 lb x 5 reps x 3 sets

NORDIC HAMSTRING EX.
3 sets x 5 reps

FRONT SQUAT
135 lb x 5 reps
185 x 3
205 x 1
135 x 5

PUSH PRESS
135 lb x 5 reps
145 x 2
155 x 1
165 x 1

ALFREDSON PROTOCOL
+45 lb x 15 reps each side

PULLUPS
+25 lb x 5reps
+45 x 2
+55 x 1

KETTLE BELL SNATCH (24 kg)
15 reps each side

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Written by SJ

April 11, 2017 at 8:53 am

November 9, 2016

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WEDNESDAY, 4AM

CIRCUIT X 6 (3 mins between each circuit)
Bench Press – 225 lbs x 1 rep
Rings Chin-up x 5 reps
Pistol Squat x 1 rep each leg

HIP THRUST (1 min recovery)
225 lbs x 8 reps x 3 sets

NORDIC HAMSTRING EXERCISE
3 sets x 8 reps

ALFREDSON HEEL EXERCISE  (+25 lbs)
1 set x 20 reps right foot
1 set x 5 reps left foot

Written by SJ

November 9, 2016 at 11:22 am

October 16, 2016

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SUNDAY; 11 AM

WARMUP: Circuit: Jump Rope x 25, TGU x 5 each side – repeat x 5

SQUAT (4′ rest)
225 lbs x 5 reps x 5 sets

HIP THRUST (2′ rest)
275 x 5 reps x 5 sets

ALFREDSON HEEL DROP (+25 lbs)
1 set of 15 reps each foot

Written by SJ

October 17, 2016 at 2:51 am

October 7, 2016

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FRIDAY; 4AM

WARMUP: Goblet Squat – 53 lbs x 10; Shoulder Dislocations with dowel

CIRCUIT x 5 sets (2 minute recovery between exercises)
Pistol Squat x 2
Hip Thrust – 245 lbs x 5
Hanging Leg Raise (gym rings) x 8
Kettlebell Snatch – 24 kg x 10
Deadlift – 245 lbs x 2 reps for speed (pronated grip)

ALFREDSON HEEL DROP (25 lbs)
2 sets x 15 reps each foot

Written by SJ

October 7, 2016 at 2:50 am

September 21, 2016

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WEDNESDAY; 4AM

1 SET x 20 REPS (2 minute recovery between exercises)
Goblet Squat – 53 lbs
Step Up – 18″ Box + 10 lbs
Overhead Squat – 85 lbs
Squat – 185 lbs
Single Leg Deadlift – 24 kg
Hanging Leg Raise
Push-ups – single leg
Alfredson Heel Drop + 25 lbs

Written by SJ

September 21, 2016 at 2:23 am

September 2, 2016

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FRIDAY;  4AM

1 SET x 20 REPS (2 minute recovery between exercises)
Goblet Squat – 53 lbs
Step Up – 18″ Box + 10 lbs
Overhead Squat – 65 lbs
Squat – 155 lbs
Single Leg Deadlift – 24 kg
Hanging Leg Raise
Push-ups – single leg
Alfredson Heel Drop + 25 lbs

PLYOMETRICS
10″ drop / jump each direction – 4 sets of 4 reps
Single Leg Jumps – 4 sets of 10 reps

NOTE:
Body Weight – 176 lbs

Written by SJ

September 2, 2016 at 2:51 am

February 9, 2016

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TUESDAY; 6:30 PM

WARMUP: Squat – 45 lb barbell x 10; 135 lbs x 5

SQUAT (2.5′ recovery)
225 lbs x 8 reps x 1 set
255 lbs x 5 reps x 5 sets

ALFREDSON HEEL EXERCISE (+25 lbs)
3 sets x 5 reps each leg

NOTE:
AM Body Weight 180 lbs
AM Heart Rate 47 bpm
Hamstrings sore, ankles tight

Written by SJ

February 9, 2016 at 6:35 pm