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Old 01-27-2013, 03:26 PM   #114
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 8 of 9

Monday 1/14/13

Power snatch - heavy single; 90% of that x 1 x 1 90,80
Jerk - heavy single 125,115
Back Squat - heavy double 175
Push Press - heavy double 115

Concentration Curls 10-8-6 each arm no rest 25#
Barbell Curls 55# max reps 14

Tuesday 1/15/13

Clean - heavy single; 90% of that x 1 x 2 125,115
Clean Pull - 3RM; 90% of that x 3 x 2 135,120

3 sets; no rest:
10 1-arm KB swings/arm 35
10 KB Rows/arm 35


Wednesday 1/16/13

Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2 115,105
Front Squat - heavy double 165
Push Press - 90% of Mon x 2 x 3 105


Thursday 1/17/13

Snatch - heavy single; 90% of that x 1 x 2 N/A
Snatch Pull - 3RM; 90% of that x 3 x 2 N/A

for 5 min:
30 sec jump rope/30 sec rest

No workout. I only had 4 hours sleep last night.


Friday 1/18/13

Rest Day


Saturday 1/19/13

Snatch - heavy single 100
Clean & Jerk - heavy single 125
Front squat - heavy single 175

Ab and back work of choice:
Good Mornings 5x12 65

Close Grip Chins 5x5



Sunday 1/20/13

Rest Day
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