Category Archives for "Sarah Johnson"

Wednesday February 15, 2017

Wednesdays are all about accessory work.

Slow Motion Front Squats 5s down, 5s in the hole, 4s up, 10s at the top: 95kg for 1×3 and 85kg for 2×3

Push Press: 75kg for 1×5, and 65kg for 2×5

Snatch Deadlift with the first two paused for 3s at mid shin: 90kg for 1×5, then 80kg for 2×5 with no pause


Bat Wing Rows: 3×10

KB High Pulls: 3×10

Weighted Push Ups: 3×10

Tuesday February 14, 2017

Training is going well, I’m starting to move fast consistently and feel strong on a regular basis again. It’s been awhile since my training has gone this well consistently, so I’ll be looking for some big lifts in the next couple of weeks. The ECU Open is in 3 weeks as well, hopefully that’s when the big lifts will show up.


Snatch from Blocks at the Knee:

68 for 3×3

72 for 2×2

77 for 1×2  I almost died on this set. I had been having trouble keeping the bar on the blocks all day. On this set when I went to drop the bar I backed up so I could drop the bar behind the blocks……..this didn’t quite work out. I ended up hitting the back edge of the blocks and the bar slid me back about 8 feet. This didn’t hurt as much as it was just embarrassing. On a positive note I didn’t miss the single at 82kg.

82 for 1×1

Front Squat for a single with a 5s pause: 117 for an easy single, then 120kg.

Snatch Pulls with a 6s Eccentric: 3×3 at 85kg

I had to coach and go to work at 6, so that was all I got done today.

February 13, 2017

Today went amazingly well. I came into the gym a little stiff and unsure how the session was going to go, but I ended up hitting some solid numbers. I even power cleaned triple digits for the first time in almost a year. I’m not sure what it is about power cleaning 100kg, but it’s not something I do very often. If the next few weeks go this well, then my next meet is going to be a big one for me and I hopefully will break the 200kg mark in a competition.

Jerk Step from Split: 35×3, 40×3, 40×3

Clean and Jerk from Blocks:

3×3 at 85kg

2×2 at 92kg I actually missed the last one at 92kg behind me in the jerk which has NEVER happened to me. The bar was just sitting where it was supposed to be overhead and it caught me by surprise.

1×2 at 100kg

1×1 at 104kg All of my sets in the clean and jerk felt light today.

No Hook Power Cleans:

2×3 at 78kg

2×3 at 82kg

Singles at 87kg, 92kg, 96kg, and then 100kg

Back Squats up to a 5rm with the 1st rep paused for 3s: 123×5

Back Squat drop sets with no pause: 105×5, 105×10

Deficit Clean Pulls: 5×3 105, 105, 105, 109, 112

Deficit RDL’s: 3×10 with a 40kg kettlebell

Saturday February 11, 2017 Late Night Mash Method

I trained late after work today, so I was happy with how the session went. This session was my first taste of the Mash Method and it worked just like Travis said it would. I did a super set with the two biggest lifts of the session because like I said it was a late session.

Back Squats: Alternating between a set of 3 and a set of 10.

120×3, 90×10, 125×3, 95×10, 130×3, 100×10


Strict Press: Alternating between a set of 3 and a set of 10.

48×3, 36×10, 50×3, 40×10, 54×2, 40×10


I knocked out all twelve sets including the warm-up in around 30 minutes.


Deficit RDL’s: 3×8 at 60kg

February 9, 2017

Day 3 and 4 of this new program are all accessory work which is a tad different than any thing I’ve ever done, but it’s been a nice change from the typical weightlifting routine.

The first thing I had was overhead squats. I’m not very good at overhead squats mostly because they bug my bad shoulder and push it around in the socket. Even at lighter weights it still bugs me so after my first set of 5 at 68kg I decided to drop down to 3 reps for the last 2 sets and move on.

I’m going to play around with the Thursday set up a bit to make it a little bit more like a “bro” session with a couple of 3 or 4 exercise circuits. I’m going to keep all the exercises that Travis has programmed and just add in a few extra things to work on my weaknesses. Today all I added in was box jumps because that’s something Travis had already suggested and I enjoy box jumps.

Unilateral Farmer Walk: 3e for 40 yards with a 32kg kettlebell

Plate Around the Worlds: 3x8e


Plate T- Spine Flexion/Extension: 3×10 with 3s pauses

Box Jumps 4×5

Band Pull Throughs 3×15 I waited until the end to do these because they’re the most awkward looking, and I didn’t really want to be watched.

February 8, 2017 Metcon Madness

The title of this post is a little bit deceiving. There was no metabolic conditioning done by this weightlifter today. (Unless you count playing soccer with my dog before practice.) Today I did 75% of my training session in my Nike Metcons, and I’ll tell you why. It all boils down to personal preference. Some weightlifters won’t lift at all without their lifting shoes on, but honestly I really like lifting without lifters. Heck I’ve even cleaned 90kg without any shoes on. Did I get some funny looks at practice? For sure, and Frank made me put my lifting shoes on before he’d help me with my jerk recoveries, but it felt good to move some weight around with normal shoes on. Anyways let’s move on to what I did during the session.

Slow Motion Squats or Eze Squats: 5s down, 5s in the hole, 4s up, and 10s at the top. My sets and reps were as follows 91×3 and 82 for 2×3

These made my upper back and biceps so tired, because that is just a lot of time under tension.

Push presses: 72×5, 65×5, 65×6      I was really hoping for 7 or 8 reps, but my body said no way Jose.

Jerk Recoveries: After doing them wrong for a few minutes Frank and Don helped me out and showed me how to do them the right way. I’ve only done them maybe twice before and was just clueless. Thankfully, Frank and Don saved the day and showed me what to do. After that I worked up to 95kg and did a bunch of reps there.

Snatch Grip Deadlift: 85kgx5 with the first two paused for 3s at mid shin, followed by 75kg for 2×3 with no pause

Accessories: Bat Wing Rows 3×10, Weighted Push Ups 3×10, KB High Pull 3×10

I’m feeling strong and starting to move fast, so look out for PR’s real soon!!