Gregory's New Deal

[Gregory L. Johnson]

Sunday 6/10/12


Row 5K

28 minutes

[Gregory L. Johnson]

Tuesday 6/12/12

C&J 8-10
55-60-65-70-75-80-80-80
Clean Pull 3x3
85-90-95
Back Squat 5x5
75-80-85-90-95

[Gregory L. Johnson]

Climb Dragon Peak 13K

I'm back! My recovery is complete. Getting back into my former shape is another story .

Saturday 6/16/12

HC: 15-5-5, FC: .1-.05

Today we backpacked in 3-4 miles with 2500 feet of elevation gain to an unnamed lake below the peak.


Sunday 6/17/12

HC: 15-5-5-5-5, FC: .1-.05-.05

Climbed the final 1500 feet to the peak then hiked out to the cars. We started at 5:30 and were on the peak by 10:30. Then we were back at camp by 12:30 and back at the cars by 4:30. It was a long and strenuous day so extra HC and FC was required.

This was a great class 3 peak. While some used a rope for the summit I didn't feel the need, especially after all the exposure on the ridge leading to the summit.

Here are pictures from my FB page. It's a public link.

https://www.facebook.com/media/set/?...l=9f 17a56d12

[Gregory L. Johnson]

Thursday 6/28/12

Snatch 10-12
55-60-65-70-75-80-75-70-65
Snatch Pull 3x3
85-90-90
Front Squat 5x3
90-95-100-105-110

[Gregory L. Johnson]

Saturday 6/30/12

Chin-ups
4 no assist
8 w/blue band
10 w/green band
12 w/big band

Pendlay Rows 3x3
95-105-115

[Gregory L. Johnson]

Tuesday 7/3/12

OHS 5x3
55-60-65-70-75
Snatch Push Press 5x5
55-60-65-70-75
RDL 3x5
105-110-115

[Gregory L. Johnson]

Thursday 7/5/12

Treadmill Runs

.20 miles x 4

8 minutes total

[Gregory L. Johnson]

Monday 7/9/12

C&J 8-10
60-65-70-75-80-85-90-90
Clean Pull 3x3
95-100-105
Back Squat 5x5
80-90-100-110-115

[Gregory L. Johnson]

Wednesday 7/11/2012

Treadmill walk & jog

1.5 miles

23 minutes

[Gregory L. Johnson]

Friday 7/13/2012

170 lbs in the a.m.
HC 15-5-5-2.5

Snatch 10-12
55-60-60-65-70-75-80-85-80-75
Snatch Pull 3x3
85-90-95
Front Squat 5x3
95-100-105-110-115