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Gregory L. Johnson · 11-04-2012, 06:48 PM

Thursday 11/01/12

177 lbs. in the a.m.
On 7.5 hours sleep

Classic Cycle Week 1

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets, 100,75
Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing 155
Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS 45

4 rounds:
10 DB muscle snatch (20 lbs.)
10 Hanging Knee Raises

6 minutes

Light (Blue) Tricep Extensions 3x10

Finished at 9 p.m.

11-04-2012, 06:48 PM	#65
Gregory L. Johnson Senior Member Join Date: Mar 2008 Location: Woodland Hills, CA Posts: 505	Thursday 11/01/12 177 lbs. in the a.m. On 7.5 hours sleep Classic Cycle Week 1 Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets, 100,75 Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85 Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing 155 Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS 45 4 rounds: 10 DB muscle snatch (20 lbs.) 10 Hanging Knee Raises 6 minutes Light (Blue) Tricep Extensions 3x10 Finished at 9 p.m.