Gregory's New Deal

[Gregory L. Johnson]

Saturday 11/10/12

Classic Cycle Week 2

I had to skip today's workout. I had to head up to Monterey and bring back my 76 year old mother. She fell and fractured her pelvis. It looks like she will be living with us the next 6 weeks while she recovers.

[Gregory L. Johnson]

Monday 11/12/12

At the end of a hectic 4 days

Classic Cycle Week 3


Back squat - 75% x 5 x 5 135
Clean deadlift - 90% (of clean) x 5 x 3 105
Push press - 70% x 5 x 5 75
Jerk dip squat - 90% (of jerk) x 5 x 3 105

DB hammer curls 4x8, 45

Finished at 9:30 p.m.

[Gregory L. Johnson]

Tuesday 11/13/12

Classic Cycle Week 3

Muscle snatch - 40% (of snatch) x 3 x 2 55
Power clean + clean - 60% (of clean) x 2 + 1 x 3 70
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 70

4 rounds:
10 KB swing each arm
2:15

Finished at 9:45 p.m.

[Gregory L. Johnson]

Wednesday 11/14/12

177 lbs. in a.m.

Classic Cycle Week 3


Front squat - 75% x 4 x 5 115
Snatch pull - 85% (of snatch) x 3 x 4 80
Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2 80,85,90

3 sets; no rest:
15 jumping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW 45

Finished at 8:45 p.m.

[Gregory L. Johnson]

Thursday 11/15/12

179 lbs. in the a.m.

Today's workout was supposed to be tomorrow but I am busy. I am sure there was a reason for programming the rest today and not tomorrow before going for maxes on Friday but the loads seem light enough not to be a real issue.

Classic Cycle Week 3

Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom 60#
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover 45#
High-hang snatch - 60% x 2 x 4 60#

Push-ups 3x max 14,12,8
KB Pullover 14x20#,12x25#,10x30#

Finished at 9 p.m.

[Gregory L. Johnson]

Sunday 11/18/12

Due to being out late at a family get together and birthday party then having to get up early on Saturday I decided to push back one day on the max efforts.

Classic Cycle Week 3

Snatch - max 100#
Clean & jerk - max 125#
Deadlift - max 195#

Weighted dip - max 20#
Weighted pull-up - max 25

[Gregory L. Johnson]

Monday 11/19/12

179 lbs. in the a.m.


Row 5K

27:02

[Gregory L. Johnson]

Tuesday 11/20/12

This is a back-off week so I am going to use some of the workouts from the transition week of the cycle I just finished.

Classic Cycle


Power snatch - 60% x 2 x 5 60#
Power clean & power jerk - 60% x 2 x 5 75#
Good morning (straight knee, straight feet) - 3 x 10 light 55#
GHB sit-ups - 3 x 15

[Gregory L. Johnson]

Wednesday 11/21/12

Pull-ups 5x3 + 5 chin-ups.

I had hoped to get in more volume throughout the day but it was a busy day of working at home and then off to a wedding in the evening.

[Gregory L. Johnson]

Thursday 11/22/12

Thanksgiving Day!

While helping prep the dinner

Farmers Walk 10 x 100 meters w/KB 20# each