Gregory's New Deal

[Gregory L. Johnson]

Friday 11/23/12

Classic Cycle

Snatch - (70% x 1, 74% x 1, 78% x 1) x 3 70,74,78#
Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3 85,90,95#
Back squat - 75% x 6 x 4 - 3 sec pause in bottom 135#

Finished at 5:30 p.m.

[Gregory L. Johnson]

Saturday 11/24/12

Yesterday's workout felt hard. This is supposed to be a back-off week. So instead of doing another barbell workout I decided to some KB work instead especially since I did not feel up for a metcon after last night's workout.

75 KB swings w/35#
3 minutes

[Gregory L. Johnson]

Sunday 11/25/12

Dips 5x3

[Gregory L. Johnson]

Monday 11/26/12

Strength by Feel Cycle

Week 1 of 9

Jerk - 4RM; 90% x 4 x 2 90,80#
Push Press - 5RM; 90% x 5 x 2 90,80#
Back Squat - 5RM; 90% x 5 x 4 145,135#
Bent row - 5RM; 90% x 5 x 2 115,105#
Unanchored sit-ups - 3 x max reps 10,10,10

[Gregory L. Johnson]

Tuesday 11/27/12

Strength by Feel Cycle

Mid-hang snatch - 3RM; 90% x 3 x 2 80,70#
Power clean - 70% x 3 x 3 85#
Snatch deadlift - 5RM 85,95
Stiff-legged deadlift - 3 x 5 105#

3 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)
20#

[Gregory L. Johnson]

Wednesday 11/28/12

Strength by Feel Cycle

Overhead squat - 2RM; 90% x 2 x 2 95,85#
Push press - 90% (of tuesday's 5RM) x 5 x 3 80#
Back squat - 90% (of Tuesday's 5RM) x 5 x 3 130#
Bent row - 90% (of Tuesday's 5RM) x 5 x 3 105#

Push-ups 3x10

[Gregory L. Johnson]

Thursday 11/29/12

Strength by Feel Cycle

Mid-hang clean - 3RM; 90% x 3 x 2 90,80#
Power snatch - 70% x 3 x 3 70#
Clean deadlift - 5RM 85#
Good morning - 3 x 5 55,60,65#

[Gregory L. Johnson]

Saturday 12/01/12

Strength by Feel Cycle

Snatch - heavy single 95#
Clean & jerk - heavy single 115#
Front squat - heavy double 145#

[Gregory L. Johnson]

Monday 12/03/12

Strength by Feel Cycle

Week 2 of 9

This week the goal is to beat the numbers from last week. The aim is not for failed reps, but to push hard - next week will be a slight back-off week to recover from this week's effort.

Jerk - 4RM; 90% x 4 x 2 110,100#
Push Press - 5RM; 90% x 5 x 2 90,80#
Back Squat - 5RM; 90% x 5 x 4 160,145#
Bent row - 5RM; 90% x 5 x 2 125,115#
Unanchored sit-ups - 3 x max reps 16,14,12

[Gregory L. Johnson]

Tuesday 12/04/12

Strength by Feel Cycle

Mid-hang snatch - 3RM; 90% x 3 x 2
Power clean - 70% x 3 x 3
Snatch deadlift - 5RM
Stiff-legged deadlift - 3 x 5

For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest


Had to skip this workout. I can't remember why. That's what happens when you don't update your log more frequently