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Old 10-10-2010, 11:06 PM   #271
Gregory L. Johnson
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Sunday 10/10/10

195 lbs. in the a.m.
On 9 hours sleep

OHS - 5 x 3
55-60-65-70-75
Snatch push press - 5x5
55-60-65-70-75
RDL - 3x5
105-125-145

Finished at 9:30 p.m.
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Old 10-19-2010, 11:19 PM   #272
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Thursday 10/14/10

193 lbs. in the a.m.
On 7 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
55-65-75-85-90-95-100-105
Clean pull - 3 x 3
105-125-145
Back squat - 5 x 5
105-110-115-120-125

Finished at 9:30
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Old 10-19-2010, 11:26 PM   #273
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Tuesday 10/19/10

194 lbs. in the a.m.
On 6 hours sleep.

Row 500m x 4 (rest as needed between intervals)

2:02 / 189 watts
1:56 / 221 watts
2:02 / 193 watts
1:58 / 210 watts


Finished at 9 p.m.
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Old 11-06-2010, 03:09 PM   #274
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Wednesday 10/20/10

Snatch - up to max for day; at least 10-12 reps
55-60-65-70-75-80-85-90-95-100
Snatch pull - 3 x 3
125-135-145
Front squat - 5 x 3
105-115-120-125-130
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Old 11-06-2010, 03:11 PM   #275
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Thursday 10/28/10

Row 5K

23:50.3 / 120 avg watts
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Old 11-06-2010, 03:28 PM   #276
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Monday 11/01/10

Snatch Balance - 5 x 3
65-70-75-80-85
Snatch push press - 5x5
65-70-75-80-85
RDL - 3x5
125-135-145
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Old 11-06-2010, 05:46 PM   #277
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Wednesday 11/03/10

Clean & jerk - up to max for day; at least 8-10 reps
65-70-75-80-85-90-95-100-105
Clean pull - 3 x 3
125-135-145
Back squat - 5 x 5
110-115-120-125-130
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Old 11-06-2010, 05:49 PM   #278
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Saturday 11/06/10

Mountain Biking

(Mullholland Drive from Canoga Ave. to the Nike site)

13.5 miles
1500 feet elevation gain/loss

1:45:00
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Old 12-12-2010, 10:44 PM   #279
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Saturday 11/13/2010

Mountain Biking

"Short Bulldog" Malibu Creek State Park

I was intending to do Bulldog road up to the ridge overlooking Malibu. Instead, the road kicked my butt I was feeling nauseas at the "short" cutoff to loop back to my car. I didn't even bother to log my time I was so miserable. I forgot how steep this road is.
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Old 12-12-2010, 10:47 PM
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Old 12-12-2010, 11:00 PM   #280
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Monday 11/15/2010

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95
Snatch pull - 3 x 3
135-145-155
Front squat - 5 x 3
115x2,120-125
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