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Old 01-17-2013, 10:26 PM   #113
Gregory L. Johnson
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Join Date: Mar 2008
Location: Woodland Hills, CA
Posts: 505
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Strength by Feel Cycle

Week 7 of 9

Monday 1/7/13

Snatch - 80% x 1 x 5 85
Snatch Pull - 90% x 3 x 3 95
Clean & Jerk - 80% x 1 x 3 105
Front squat - 80% x 2 x 3 125

Hammer Curls 5 x 10 25


Tuesday 1/8/13

Mid-hang snatch - work up to heaviest double for day 80
Power clean - heavy single 115
Back Squat - Heavy single; 80% of that x 2 x 2 185,150

3 sets; no rest:
10 sandbag shoulder-to-shoulder push press 45
300 m row


Wednesday 1/9/13

Clean & Jerk - 80% x 1 x 5 105
Clean Pull - 90% x 3 x 3 120
Snatch - 80% x 1 x 3 85
Front squat - 80% x 2 x 3 125


Thursday 1/10/13

Mid-hang clean + power jerk - work up to heaviest double for day 105 (I did singles by accident)
Power snatch - heavy single 90
Back Squat - Heavy single; 80% of that x 1 x 4 185,150

3 sets; no rest:
10 kb snatch/arm 20
10 kb press/arm 20


Friday 1/11/13

Rest Day


Saturday 1/12/13

Snatch - heavy single* 95
Clean & jerk - heavy single* 120
Front squat - heavy single 165
Back extensions - 3x10
*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.

Pull-ups 5 x 10

Sunday 1/13/13

Rest Day
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