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Old 02-03-2013, 09:01 PM   #118
Gregory L. Johnson
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Join Date: Mar 2008
Location: Woodland Hills, CA
Posts: 505
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Week 1 of 13


Monday January 28, 2013

Rest


Tuesday January 29, 2013

- Snatch - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 80,85,90
- Snatch pull 95% 3 x 4 100
- Front Squat 65% x 5, 75% x 5, 85% x 5 or more 115,135,150
- Dips 5 x 153,3,3,3,5


Wednesday January 30, 2013

Climb Traverse (body weight for time and hand movements) 112 for 12 minutes


Treadmill Run quarter mile repeats 2x 2:58,2:54



Thursday January 31, 2013

- Clean & Jerk - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 100,108,115
- Clean pull 95% 3 x 4 120
- Back Squat 65% x 5, 75% x 5, 85% x 5 or more 130,150,170
- Good Morning 5 x 12 65

Concentration Curls 5x10 25# per arm

Friday February 1, 2013

Rest


Saturday February 2, 2013

Climb Bouldering Max hand movements 85 during a 45 minute session

Note: In this first 4 week cycle I am looking to build volume on easy routes. This means less than V0 so very little route climbing. Try V0- routes


Sunday February 3, 2013

Run 1 mile 14:26
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