Greg's Peak Performance

[Gregory L. Johnson]

Thursday 9/04/08

Muscle snatch - 90% of last Tues x 1 x 3: 100#
Push jerk + jerk - 60% (of jerk) x 2 + 1 x 1: 87# Oops! That was supposed to be 1x3. I wrote it down wrong. I thought the workout felt light.

[Gregory L. Johnson]

Friday 9/05/08

Front squat - 80% x 3 x 5: 135#
Snatch pull - 105% (of snatch) x 3 x 3: 130#
Rack jerk behind neck - heavy single: 145#

[Gregory L. Johnson]

Sunday 9/7/08

Snatch - heavy single: 115#
Clean & jerk - heavy single: 135#
Front squat - heavy single: 170# PR

[Gregory L. Johnson]

Tuesday 9/9/08

Back squat - 90% x 2 x 3: 195#
Snatch pull - 107% x 2 x 3: 135#
Press - 4 x 4 med-heavy weight: 85#
Pendlay Rows- 3 x 90%: 155#

[Gregory L. Johnson]

Wednesday 9/10/08

Muscle snatch - to med-heavy single: 95#
3-position clean (mid-hang, hang, floor) - 65% x 3 sets: 95#
Push jerk + jerk - 65% (of jerk) x 3 sets: 95#

[Gregory L. Johnson]

Thursday 09/11/08

Overhead squat - heavy double: 115#
Front squat - heavy single; not max: 150#
Rack jerk - heavy single: 145#

[Gregory L. Johnson]

I'm off to Monterey tonight to visit my parents and do some diving. I won't be getting any more lifting in this weekend. I'm kinda of bummed about that since tomorrow's workout is a max effort. It would have been nice to see if I could have hit some new PR's. I'v hung some rings in my parent's garage so I'll still get a workout in on Saturday then on Sunday I'll be diving.

[Gregory L. Johnson]

Saturday 9/13/08

Ring Pull-Ups

3-3-3-3-3

I was going to do 7 sets but I was interrupted and had to do other things

[Gregory L. Johnson]

Sunday 9/14/08

Just another beautiful day in Monterey. After the morning fog burned off it was sunny and Monterey Bay was flat as a lake. As my buddy and I were suiting up for our dive we could see dolphins breaching just on the edge of the kelp beds. Today we dove the San Carlos Beach at the start of Cannery Row. We followed the Pipes out to the Metridium Fields. Conditions could not have been much better with 0 surge and 25-30 foot visibility. Due to a few technical complications on the dive after reaching the Metridium fields we had to surface and surface swim back to the beach which gave my legs including ankles and shins a very good work-out.

[Gregory L. Johnson]

Tuesday 9/16/08

Back to lifting:

Snatch - 85% x 1 x 3: 101# should have been 106
Clean & jerk - 85% x 1 x 3: 123#
Front squat - 85% x 2 x 3: 145#
Jerk dip squat - 110% (of jerk) x 5 x 2: 165#