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Old 11-04-2012, 08:07 PM   #66
Gregory L. Johnson
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Join Date: Mar 2008
Location: Woodland Hills, CA
Posts: 505
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Sunday 11/3/12

178 lbs. in the a.m.
On 8 hours sleep

Classic Cycle Week 1

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 95,70
Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Front squat - heavy single; 80% of that x 2 x 2 155, 125

Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top 5 lbs. plate

150-100-50-100-150 m sprints;
(Backyard 25 meter sprints intervals)
2 min rest between each
43s-27s-21s-31s-58s

Next time I'm running in my Nike Frees instead of my Converse All Stars. I had a blister on each foot after that sprinting session. Finished at 4 p.m.
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