Gregory's New Deal

[Gregory L. Johnson]

Wednesday 12/05/12

Strength by Feel Cycle

Overhead squat - 2RM; 90% x 2 x 2 100,90#
Push press - 90% (of tuesday's 5RM) x 5 x 3 80#
Back squat - 90% (of Tuesday's 5RM) x 5 x 3 145#
Bent row - 90% (of Tuesday's 5RM) x 5 x 3 115#

Push-ups - 3 x max, 14,12,9

[Gregory L. Johnson]

Thursday 12/06/12

Strength by Feel Cycle


Mid-hang clean - 3RM; 90% x 3 x 2 95,85
Power snatch - 70% x 3 x 3 70
Clean deadlift - 5RM 125#
Good morning - 3 x 5 65

3 sets; no rest:
5 sandbag shoulder/side 45#
5 chin-ups

[Gregory L. Johnson]

Saturday 12/08/12

Strength by Feel Cycle

Snatch - heavy single 95
Clean & jerk - heavy single 115
Front squat - heavy double 150

Ab & back work of choice:
Roman chair sit-ups 15,10,10
Roman chair back-extensions 15,15,15

[Gregory L. Johnson]

Monday 12/10/12

Strength by Feel Cycle

Week 3 of 9

All percentages are of last week's RMs.

Jerk - 90% x 2 x 4 100#
Push Press - 90% x 4 x 3 80#
Back Squat - 90% x 4 x 5 145#
Bent Row - 90% x 4 x 3 115

[Gregory L. Johnson]

Tuesday 12/11/12

Strength by Feel Cycle

All percentages are of last week's RMs.

Mid-hang snatch - 90% x 2 x 3 70#
Power clean - 65% x 2 x 3 80#
Snatch deadlift - 90% x 4 95#
Stiff-legged deadlift - 3 x 4; 90% of last wk 105

For 4 min:
1-arm KB swings
20 sec/arm / 20 sec rest

[Gregory L. Johnson]

Wednesday 12/12/12

Strength by Feel Cycle

Overhead squat - 85% x 2 x 3 85#
Push Press - 85% x 4 x 3 75#
Back Squat - 85% x 4 x 3 135#
Bent Row - 85% x 4 x 3 105#

[Gregory L. Johnson]

Thursday 12/13/12

Strength by Feel Cycle

All percentages are of last week's RMs.

Mid-hang clean - 90% x 2 x 3 85
Power snatch - 65% x 2 x 3 65
Clean deadlift - 90% x 4 110
Good morning - 3 x 5 (90% of last wk) 60
All percentages are of last week's RMs.

3 sets:
300 m row
10 KB snatch/arm
30 sec rest

[Gregory L. Johnson]

Saturday 12/15/12

Strength by Feel Cycle

Snatch - 80-90% x 1 90
Clean & Jerk - 80-90% x 1 110
Front Squat - 90% (of last week's 2RM) x 1 x 2 135

Dips 5x4

[Gregory L. Johnson]

Monday 12/17/12

Strength by Feel Cycle

Week 4 of 9

Don't push RMs to absolute max this week; the goal will be to improve next week. Percentages are of RM weight.

Jerk - 3RM; 90% x 3 x 2 115,105#
Push Press - 3RM; 90% x 3 x 2 95,85#
Back Squat - 3RM; 90% x 3 x 4 170,155#
Bent Row - 3RM; 90% x 3 x 2 125,115#

[Gregory L. Johnson]

Tuesday 12/18/12

Strength by Feel Cycle


Clean - 3RM; 90% x 3 x 2 105,95#
Power Snatch - 75% x 2 x 3 75#
Clean Pull - 3RM; 90% x 3 x 2 115,105#
Clean Deadlift - 3RM 160

3 sets; no rest:
5 sandbag halfmoons/side
5 box jumps - mid-thigh+