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Old 06-25-2012, 08:40 PM   #31
Gregory L. Johnson
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Sunday 6/10/12


Row 5K

28 minutes
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Old 06-25-2012, 08:43 PM   #32
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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
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Old 06-25-2012, 09:00 PM   #33
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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
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Old 07-16-2012, 10:19 PM   #34
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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
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Old 07-16-2012, 10:22 PM   #35
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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
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Old 07-16-2012, 10:26 PM   #36
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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
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Old 07-16-2012, 10:28 PM   #37
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Thursday 7/5/12

Treadmill Runs

.20 miles x 4

8 minutes total
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Old 07-16-2012, 10:31 PM   #38
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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
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Old 07-16-2012, 10:33 PM   #39
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Wednesday 7/11/2012

Treadmill walk & jog

1.5 miles

23 minutes
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Old 07-16-2012, 10:37 PM   #40
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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
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