Gregory's New Deal

[Gregory L. Johnson]

Wednesday 12/19/12

Strength by Feel Cycle

Snatch Balance - 2RM; 90% x 2 x 2 95,85#
Push Press - 90% (of Mon) x 3 x 3 85#
Back Squat - 90% (of Mon) x 3 x 3 155#
Bent Row - 90% (of Mon) x 3 x 3 125

[Gregory L. Johnson]

Thursday 12/20/12

Strength by Feel Cycle

Snatch - 3RM; 90% x 3 x 2 85,75#
Power Clean - 75% x 2 x 3 95#
Snatch Pull - 3RM; 90% x 3 x 2 105,95#
Snatch Deadlift - 3RM 145#

[Gregory L. Johnson]

Saturday 12/22/12

Strength by Feel Cycle


Snatch - heavy single 95#
Clean & Jerk - heavy single 105#
Front Squat - heavy double 160#

Tried to squeeze this one in. I worked out early because we were driving up to Monterey this morning. I also worked out in a fasted state. It was pretty much a disaster. I was hungry and didn't have much energy. This workout sucked. For me evening workouts are best. Afternoons will do but mornings I hopefully will never have to do again. Finished at 10 a.m.

[Gregory L. Johnson]

Monday 12/24/12

Strength by Feel Cycle

Week 5 of 9

Percentages following RMs is of that RM.

Jerk - 3RM; 90% x 3 x 2 105,95#
Push Press - 3RM; 90% x 3 x 2 95,85#
Back Squat - 3RM; 90% x 3 x 4 175,160#
Bent Row - 3RM; 90% x 3 x 2 135,120

Finished at 9 p.m.

[Gregory L. Johnson]

Tuesday 12/25/12

Merry Christmas!

Strength by Feel Cycle

Clean - 3RM; 90% x 3 x 2 110,100#
Power Snatch - 75% x 2 x 3 75#
Clean Pull - 3RM; 90% x 3 x 2 120,110#
Clean Deadlift - 3RM 175#

3 sets; no rest:
15 kb snatch/arm
5 Pull-ups

Finished at 2 p.m. Had to work out early to spend some time with family in the evening.

[Gregory L. Johnson]

Wednesday 12/26/12

Strength by Feel Cycle

Snatch Balance - 2RM; 90% x 2 x 2 105,95#
Push Press - 90% of Monday's RM x 3 x 3 85#
Back Squat - 90% of Monday's RM x 3 x 3 160#
Bent Row - 90% of Monday's RM x 3 x 3 120#

Incline push-ups (12 inches using bumper plates) 5x10

[Gregory L. Johnson]

Thursday 12/27/12

Strength by Feel Cycle

Snatch - 3RM; 90% x 3 x 2 90,80#
Power Clean - 75% x 2 x 3 95#
Snatch Pull - 3RM; 90% x 3 x 3 110,100#
Snatch Deadlift - 3RM 150#

4 sets; no rest:
300 m row
10 1-arm KB push press/side 20#

[Gregory L. Johnson]

Saturday 12/29/12

Strength by Feel Cycle

Snatch - heavy single 100#
Clean & Jerk - heavy single 125#
Front Squat - heavy double 155#

Ab and back work of choice:
Roman chair sit-ups 3x10
Roman chair back extensions 3x10

[Gregory L. Johnson]

Monday 12/31/12

Strength by Feel Cycle

Week 6 of 9

Power Snatch - heavy single; 90% of that x 1 x 2 90,80#
Jerk - heavy single 125#
Back squat - 2RM 180#
Push press - 2RM 95#

Back extensions - 3 x 10
Chin-ups 3x3, 1x5

Oops! I did strict press instead of the push press.

[Gregory L. Johnson]

Tuesday 1/1/2013

Happy New Year!

Time for some goal setting. Actually I've been working on my goals for 2013 for the last few months and plan my training for the entire year.

Here are some of my athletic goals for 2013

• Big Sur International Marathon (BSIM) 5K Mud Run in March
• BSIM 10.6 miler in April
• Wharf-to-Wharf 10K in July
• Climb 2-5 Peaks from June through September
• Get back in the climbing gym and Boulder at the V1 level
• Snatch 160#
• Clean & Jerk 185#
• Back Squat 270#
• Front Squat 225#

I've already registered for the first two events in March and April. I am looking to add 60# to my snatch and clean & jerk and to do a 1.5x bodyweight back squat.

After I finish the current Stength by Feel cycle I will be implementing some hybrid training that will take me through August. I will discuss this later in more detail but it will include some weightlifting, gym climbing, and some running for a few months and then some hiking + GPP for a few months. In Sepetember I will probably be back to Catalyst Programming utililizing a 4-block Classic cycle to get me through the end of the year.