12.31.13

1. Hip and Ankle Mobility - Collect 10 Mins

2. Hatch Squat - Week 3 Day 2
                         Back                                             Front

day 2	1*10	60%	114	1*5	60%	97
	1*10	65%	124	1*5	65%	105
	1*8	70%	133	1*5	70%	113
	1*8	75%	143	1*5	70%	113

3. 3 RFC

    Ring Dip*20
    Ring Row*20
    GHD Situp*15

4. Row 1000m@60%RPE

For His Glory,

DJ

12.30.13

1. Clean Complex (HH + Just Above Knee + Hover) + Jerk - Heaviest Possible
60*3 - 80*2 - 100*2 - 110 - 120 - 125


2. Push Press 5*5@90kg
5-5-5-5-5

3. 3 RFC

    BB Row*7@100kg  (20X2)
    HS Hold*60Sec
    Jumping Good Morning*10@60,70,70kg

For His Glory,

DJ

12.29.13

1. Power + Full (Snatch)

40*5 - 60*3 - 80*2 - 95 - 100 - 105 - 110 (Power PR, Complex PR)

2. 3RFC
    15 Pull Up + 20#
    20 Push Up
    15 Hip Ext + 10

For His Glory,

DJ

12.26.13

1. Hatch Squat Cycle W3/D1

week 3
day 1	1*8	65%	124	1*5	60%	96
	1*8	70%	133	1*5	70%	112
	1*6	80%	152	1*5	75%	121
	1*6	85%	162	1*5	80%	129

Unrealized Blessings - 12.16.13

1. Snatch Complex (Pause just below knee + pull + hang snatch just above knee)

45*5, 135*3, 175*2, 195, 205*5

2. Hatch Squat W2/D2

1*10	60%	252	1*5	60%	213
1*8	70%	294	1*5	65%	230.75
1*8	75%	315	1*5	70%	248.5
1*8	80%	336	1*5	70%	248.5

3.Row 1000m @ 50%RPE

4. Mobility - Hips and Legs

For His Glory,

DJ

“Perhaps it takes a purer faith to praise God for unrealized blessings than for those we once enjoyed or those we enjoy now.”― A.W. Tozer

What do you think about? - 12.13.13

1. Snatch to approx. 92.5
    135*3 - 175*2 - 205*2 - 220 - 235 - 245 - 250

2. C&J to approx. 92.5
    155*3 - 190*2 - 230 - 245 - 260 - 275 - 285 - 290

3. 3 RFC
    5x5 BB Row 265
   10 Jumping Good Morning + 95
   15 Mini-band Pull Apart 3 Sec Pause

For His Glory,

DJ

“What we think about when we are free to think about what we will 

– that is what we are or will soon become.” - A.W. Tozer

12.11.13

1. Hatch Squat Cycle W2 D1
BS FS

1*10	60%	252	1*5	60%	213
1*8	65%	273	1*5	70%	248.5
1*6	70%	294	1*5	75%	266.25
1*6	75%	315	1*5	75%	266.25
1*6	80%	336

2. Mobility

For His Glory,

DJ

"May integrity and uprightness protect me, because my hope, Lord, is in you." Psalm 25:21

12.10.13

1. Silent Snatch Lift Off 9*3

155*3 - 175*3 - 195*3

2. Power Snatch + Hang Snatch 6*1

185 - 200 - 210 -185 - 200 - 210

3. Mobility

For His Glory,

DJ

"Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will." - Romans 12:2

12.10.13

1. Silent Clean Lift Off  - 9*3
    135 - 185 - 225

2. Power Clean + Split Jerk + Full Clean - 6*1
    225 - 245 - 265 - 225 - 245 - 265

3. "Helen"
    3RFT
400m Run
21 KBS @ 1.5
12 Pullup

9:39

For His Glory,

DJ

12.7.13 - For His Glory

1. Snatch to approx. 90
    135*3 - 175*2 - 205*2 - 215 - 230 - 240 - 245

2. C&J to approx. 90
    155*3 - 190*2 - 220*2 - 240 - 255 - 270 - 280


3. Hatch W1D2

BS                                                 FS

1*10	60%	252	1*5	60%	213
1*8	65%	273	1*5	65%	230.75
1*8	70%	294	1*5	70%	248.5
1*8	75%	315	1*5	70%	248.5

 4. 3 RFC
     Ring Dip 10X2 * 20
     Good Morning * 20
     Toes to Bar * 20
     400m Run

For His Glory

DJ

"Astonishment and wonder are always found in the presence of the Holy Spirit."

from My Daily Pursuit by A.W.Tozer

12.05.13

 
1. Hatch Squat Program W1D1
BS                                                 FS

1x10	60%	252	1*5	60%	213
1x8	70%	294	1*5	70%	248.5
1*6	75%	315	1*5	70%	248.5
1*4	80%	336	1*5	70%	248.5

2. Power Snatch + Snatch
    6*2+1 @ 115 - 3*155 - 2*185 - 3*205

3. Power Clean + Clean

    4*2+1 @ 135 - 3*215 - 3*255

For His Glory,

DJ

Therefore Jesus said again, “Very truly I tell you, I am the gate for the sheep. I am the gate; whoever enters through me will be saved. They will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full. John 10:7,9-10

12.03.13

0.5

1. 2 Position Clean (HH + 2" above floor) + Jerk - 6*2+1 @ 60-65-70
    190*2 - 205*2 - 220*2

2. 4RFC
    Deficit Push Up 4*20 12X2
    BB Row 5*5 - 255
    Hip Extension 2*10

3. Hip Mobility

12.02.13

1. Snatch - 2 Position (Just Above Knee / Just Below Knee) - 6x1 @ 60-65-70

    160*2-175*2-190*2


2. 3RFC
    Handstand Hold 1xME, 2x75% 97s, 73s, 73s
    Russian KBS - 3x20 1.5, 2, 2
    Pull Up 3x10 20X1

3. 1000m Row 60%RPE

11.19.13

1. RDL + Bent Over Row: 10*2 sets
95 - 145

2. Push Press: 5*2
195 - 215

11.18.13

1. FS/BS: 3/3 x 6 sets @ 85%
 300 -300 - 300 - 300 - 300 - 300

2. Snatch: Hang below the knee: 70/2*4 sets
190-190-190-190

3. Snatch Pull (Not High Pull): 100/2*2 sets
275-275

4. 51X2 Strict Chin Up - 5*3

5- 5 -5

11.16.13

1. CJ: Floor + Hang + Jerk: 60/1+1+1*2, 70/1/1+1/1*2, 75/1/1+1/1*2, 80-85/1+1+1* 4 sets

190 (FHJ) * 2 - 220 (FJ/HJ) * 2 - 240 (F+PJ/H+SJ) * 2 - 255 (FHSJ) - 265 (FHSJ) - 270 (FHSJ) - 275 (FHSJ)

2. Pendlay Row: 3x5
275 - 275 - 275

11.15.13

Crush your enemies.

1. Front Squat - 4x3 @ 70%

250-250-250-250

2. Power Snatch: Floor + Hang -

95-135-170-200-220-230-240F

3. Acc

For His Glory,

DJ

11.12.13

 Prevail.

1. Clean From 2in off the floor + Jerk : 60/2+2, 70/2+2, 75/2+2, 80/2+2, 85%-90%/2+1*4 sets
190 - 220 - 235 - 250 - 270 - 275x3

2. Good Morning Into Clean Grip Push Press + Clean Grip OHS: 5+3*4 sets
135 - 185x2 - 205

3. KB Incline Batwing Row: 4×4 @ 51X3 tempo
2 Pood*4 Sets

For His Glory,

DJ

11.11.13

Forever indebted to the sacrifices made by our veterans - past, current, and future. Thank you for defending and fighting to ensure the freedoms I delight in. 

11/10/13 - FWF Florida State Championship Results - 115kg Snatch / 140kg Clean & Jerk / 255kg Total.
               - 85kg 3rd Place
               - Competition PR C&J, Competition PR Total, Competition PR Clean (151kg).
               - 11kg from Qualifying for American Open
              
Fearless. Through adversity there is redemption.

For His Glory,

DJ

11.08.13

2 Days.

10.29.13

1. Clean From Hip + Push Press: 60/3+2 (185), 70/3+1 (215), 80/3+1(245)


2. Clean + Jerk: 60/1+1 (185), 70/1+1 (215), 75/1+1 (230), 80/1+1 (245), 85-90 (260-285)/1+1*3sets


3. Heaving Snatch Balance: 90-100 (250-270)/1*5 sets

For His Glory,

DJ

10.28.13

1. Snatch + Hang Snatch: 60/1+1, 70/1+1, 75/1+1, 80/1+1, 85-90/1+1* 3 sets
160 - 190 - 205 - 220 - 230 - 240 - 240


2. Front Squat + Push Press 1+3 AHAP / Front Squat + Push Jerk 1+1 AHAP
135 - 185 -225  - 245 /  225 - 255 - 285 - 135*3


3. Snatch Pull to Hip: 4 sets of 3 reps @ 100+% of max snatch
275

4. BS 1*5sets
 135-225-315-365-395

10.23.13

1. Snatch From Hip: 60/3, 70/3, 75/2*3 sets
 160-185-200

2. Snatch From Floor: 80/2*3 sets
 215

3. Power Clean + Push Jerk: 80-85/2+1*4 sets
 225-245-265

10.22.13

1. Front Squat + 3 Push Press
45-95-135-155-185 

2. CJ: 60/2, 70/2, 75/2+1, 80/1, 85/1, 90/1*3 sets , drop
185 - 215 - 230 - 245 - 265 - 280*3 - 225*3

3. Good Mornings x 4 reps x 3 sets 
185/4

4. Bent Over Row x 5 reps x 3 set
245/3

For His Glory,

DJ

10.21.13

Read Lisa G's story and help! 

Donate to Lisa G!

1. Snatch: 60/3, 70/3, 75/3, 80/2, 85/1, 90/1*5 sets
 160 - 185 - 200 - 215 - 230 - 245

2. Snatch Pull with 2 sec pause @ bottom of knee: 105/3*4 sets
 285

For His Glory,

DJ

10.19.13

1. Clean
135-185-225-255-285-305-320

2. Clean Pulls x 3 reps x 4 sets @ 110% of max
355

3. FS: Work up to a double at 95% then 3@80%, 3@85%, 2@90% (337, 285, 301, 320)
135-225-275-315-340

then 3-3-2

For His Glory,

DJ

10.18.13

1. Jerk from Blocks (1 Power, 1 Split)
 Form Form Form

2. FS: 60/5, 70/4, 80/3, 90/1*3 sets (215,250,285,320)

3. Good Mornings x 5 reps x 4 sets
135-155-165-165

For His Glory,

DJ

"And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see 

the Day approaching." - Hebrews 10:24-25

10.15.13

1. Find 1 RM Hang CJ @ Top of Knee
95-115-135-165-195-215-235-255-275-290cfj

2. 3 sets of 1 @ 90% of 1RM
 245

3. Clean Grip RDL: 4 sets of 6 reps @ 100% of 1RM
275

4. Bent Over Row: 4 sets of 8

5. GHD Unweighted Back Ext: 3×10

10.14.13

1. Find 1 RM Hang Snatch @ Top of Knee
95-115-135-155-185 -205-225-240-250fff

2. Front Squat: 60/3, 70/3, 80/3*3 (215, 250, 285)

3. Push Press From Behind Neck: Find 5RM
 135-185-215-230-250(3)

4. Good Morning x 8 reps x 4 sets
 95-135-135-135

For His Glory,

DJ

 

10.13.13

First Competition at the SE Classic in Orlando, FL yesterday.

First and foremost, I have to say thank you to my wife for being the best game day coach anyone could ask for.

When I say game day coach, I mean - We walked up to the event registration table at 8am, half asleep. We were met by 3 young girls who were checking everyone in. One asked, "What is your name?" Easy one, "DJ." On to more difficult questions, "Who is your coach? The sheet says 'None.' " I paused for a moment, knowing that I couldn't say Youtube was my coach. I chucked and answered pointing to my wife, Marissa, "She is my coach. Her name is Marissa." The girl at the table takes two green wrist bands for entry and says, "Good luck."

I know Marissa's heart sank when I told the girl she was my coach. I turned to give Marissa her wristband and she said, "I guess I am the closest thing you have to a coach, I have videoed you a few times lifting in the garage, and tell you to keep your elbows up on your clean." To that I said, "Yep. Good enough. Let's do this, coach." We both laughed as we walked in to the conference room at the Holiday Inn knowing we were both in store for a heck of a day.

It's hard to predict the 'day of ' difficulties that come along with your first competition, especially when you show up and have no idea how to go about pretty much everything. From weighing in, to converting kilos, I was pretty much lost. I knew that if I could figure out how to get the right amount of weight on the bar, my training would take care of the rest and I would make lifts. This is why my wife was instrumental in relieving any pressure from my day. All I had to do was call my numbers and lift them. She did all of the leg work to allow me to to just hear my name and go lift the bar. She was on point with everything for the entire competition. From converting pounds to kilos for me during my warmups(yeah we live in America so I use pounds), running my attempt numbers to the table, getting food, water, coffee and anything I could possibly have needed. Without her tireless effort and patience I would have never done as well as I did. So again, I say thank you to my beautiful and intelligent wife.

On to the actual competition. The most difficult part of the whole day was timing my warm up properly. Being one of the last lifters in both the snatch and CJ sessions, this proved to be the most difficult to figure out and without a doubt, the area where I can make the most improvement. I began warming up way too early, became warm, and had to maintain my "ready state" for far too long through, what I call the "log jam". The log jam is the part of the competition where there seems to be a hundred attempts at a weight just below my opener. With the numbers so close to my opener, I felt as though my name had to be next on the list. The reality was that I had a lot of time before my attempt, with the previous lifters going for their second and third attempts at weights just below my first. This happened on the CJ portion of the competition as well, where I became too warm too early, and had to keep my "edge" for too long. Hindsight is 20/20 and I would have waited longer to begin warming up, even though I predict every competition will be different. It is important to note that the warm up was the part of the competition that was the most drastically different from training than any other aspect. During training, you warm up linearly, beginning when you are ready based solely off of when you want to go. You make your maximal attempts when you are ready, and have to wait on nobody but yourself or the right song to listen to. In the competition, there is as much skill and finesse associated with timing your warm ups as anything relating to training. This can make your day successful or unsuccessful, but I must point out, I would rather be too warm than to be not warm enough.

All else was not very difficult to figure out, like converting to kilos from pounds and adjusting my attempts according to how I felt.

The most addicting part of the competition is actually competing. Once you hit the platform, it's a rush. With all eyes on you, the training kicks in, and you crush the bar. Get some!

I went 4/6, hitting all of my snatches 112kg, 117kg and then a PR at 122kg. On the CJ, I hit 131kg with three white lights. I went up to 138kg making the clean easily, but was a bit forward on my toes during the dip in the jerk, which put the bar out front and when I put it overhead, I had some arm bend while stabilizing and got three red lights. I felt good enough to move up, and figured I was within striking distance of qualifying for the American Open (266kg total is required), so with my 122kg snatch, I went for 144kg on the CJ. I made the clean with minimal resistance and should have been more patient in the rack. I rushed the jerk, putting me well forward on my toes during the dip and I missed the jerk throwing the bar well out in front, not giving myself a chance.

Overall my first competition wound up looking like this:

1st Place Men's 85kg (Senior)
1st Place Overall Best Male Lifter (Senior)
122kg Snatch / 131kg Clean & Jerk / 253kg Total (304.14kg Sinclair)

It was a great day, and a heck of a fun time.

Thank you to all of the people who had a vested interested in my first competition and helped to make it a success. Some of these people don't even know me, but were a great inspiration and resource.

For His Glory,

DJ

"The Lord is my strength and my defense; 

he has become my salvation."

Psalm 118:14

10.04.13

1. 1 PP Snatch Grip, 1 OHS, 1 PJ from Rear Rack (Return to Front Rack), 1 FS, 1SJ - 3x1 (Light, light, light)
45-95-135

2. Snatch MAX
95-135-165-195-225-245-260fff


3. Clean & Push Jerk MAX
135-155-170-190-205-220-235-250-265-280-295-310ff


4. Accessories
Sotts 3x5 @ Heavy (95-115-135)

DJ

10.02.13

1.Snatch MAX, 1x1

95-135-175-205-225-245-265fff

2.Drop Sets: Snatch 2x2, starting with 85% and increasing each set

(210)

3.Clean & Jerk MAX, 1x1

135-155-170-185-200-215-230-250-265-280-295fff

4.Drop Sets: Clean & Jerk 1x2, starting with 85% and increasing each set

(245)

5.Front Squat MAX, 1x1

135-185-225-255-285-315

DJ

10.01.13

1. Power Snatch From Hang (Top Of Knee): Find Max Triple, Double, Single
 95-135-155-175-195-205-220(2)-230(1)

2. Power Clean From Hang (Top Of Knee): Find Max Triple, Double, Single
135-165-190-205-225-240-260(2)-275(1)

3. From Rack - Complex PP PJ SJ - Working up to near maximal PP weight.
135-165-195-225-245

09.21.13

Max.

1. Snatch
95-135-165-195-225-245f-245-255f-255-270fff-275ff (Why not try)

2. C&J
135-185-225-255-275-295

09.11.13

Honor the Fallen.

Officer James Lynch 

(June 13,1954 - Sept. 11, 2001)

 On the morning of September 11, 2001, seventy-two officers from a total of eight local, state, and federal agencies were killed as a result of the terrorist attacks on the United States. One of those 72 officers was Officer James Lynch, a childhood coach and family friend. Officer Lynch was killed while attempting to rescue the victims trapped in the World Trade Center.

Officer Lynch was a 22-year veteran of the Port Authority Police Department assigned to the Emergency Service Unit / Hazardous Material Response, World Trade Center, NYC. Despite the fact that he was out on medical leave, recovering from shoulder surgery, he responded to the situation and assisted in the evacuation and rescue of individuals involved in the attacks. Officer Lynch was found in the remains of the South Tower on December 7, 2001, he was still carrying his flashlight, with his badge number, 775, still clearly etched on its barrel. Officer Lynch’s family donated his bunker jacket, first aid kit, and flashlight to the 9/11 Memorial Museum to honor his extraordinary service.  

He is survived by his mother, Elizabeth Gavin Lynch of Metuchen; his son, James C, and his son's mother, Evelyn Lynch of Edison; his sisters, Margaret Dugdale of Metuchen and Carol Penna of Janesville; his brothers Peter of Ringoes, Bill of Philadelphia, and David of Edison; and his grandmother, Mildred Gavin of Metuchen. 

09.10.13

1. Jerk from Rack - AHAP
 95-135-165-195-225-255-285-305

09.06.13

1. Snatch MAX
95-135-165-190-215-230-245f-245f-245-255-265(Tie PR)-270f-270f-270f

2. Clean & Jerk MAX
 135-165-195-225-255-275-290-310f

09.04.13

1. Snatch Deadlift + Lift, MAX  

(Deadlift using Snatch technique, then lower the weight back down controlled until the weight just kisses the floor, then full Snatch)
95-135-165-195-215-230-245-255ff-225-245f-245-255

2. Snatch DL, 3x3 off of a 3/4" Deficit 

285-295-305

3. Front Squat 1x3, MAX
135-185-225-255-275-295-315

DJ

09.03.13

1. Clean & Jerk Deadlift + Lift, MAX 

(Deadlift using Clean technique, then lower the weight back down controlled until the weight just kisses the floor, then full Clean and Jerk)

135-185-225-240-260-275-285cfj-290cfjx2

2. 3x3 Clean Pull off of 3/4" Deficit

315-325-325

3. Back Squat 1x5, MAX

225-265-315-345(4)

08.31.13

1. HBBS 1x5 AHAP
135-185-225-275-315-355-385(3)


2. Pull Up 5x10 (Strict)


DJ

08.30.13

1. Snatch up to 1x1, 75% (200)

2. Clean & Jerk up to 1x1, 75% (230)

Rest

3. Snatch MAX

135-155-185-205-225-240-250f-250-260fff

4. Clean & Jerk MAX
135-165-195-225-245-260-280ffjx3-280-290-300cfj-300

08.28.13

1. Snatch from Floor + Low Hang Snatch (1+1) MAX

95-135-175-205-225-235-245

2. Drop back down to 50% then Snatch from Floor MAX

135-175-215-235-245-255F-255

3. Clean Superman Pull Pause 3x3 to MAX  

(Hold pause for 3 Seconds, Lower it back down before it touches the floor, Pull again, etc.)

275-315-335

4. Front Squat 3x3, MAX

275-315(2)-315

Right back at it.

DJ

 

08.27.13

Back.

08.09.13

2

1. 5 attempts to reach maximal power snatch

 95-145-185-225S-230F

2. 5 attempts to reach maximal snatch

215-230-245-260FFF-260 (Yeah, more than 5 attempts but had to hit it)

3. HBBS heaviest triple

135-225-275-315-355-375(1)

For His Glory
DJ

08.07.13

4

1. Snatch - Complete 10 Singles @ 90-97% (235-255)

235(3)-245(3)-255(3)-245(1)

2. Clean - 8 Reps @ 90-97% (285-310)

285(3)-295(2)+FF

3. Jerk from Rack(F) - HP

135-225-245-255-265-275-285F

For His Glory

DJ

08.06.13

5

1. Hang Power Snatch - Max triple.
 

95-135-155-185-210-230(2)-240(2)

2.Push Press/Push Jerk/Split Jerk - HP.
 

225-235-250-265-275

3.HBBS- 6x2@80%(335)

For His Glory

DJ

08.04.13

1. Clean & Jerk Max

95-135-185P-225S-245P-265P-285CFPJ-285CSpJ-305CFSpJ

2. Max Snatch

135-185-205-225-245-255-270FFFF

08.03.13

7

1. Snatch Max

135 - 155 - 175 - 195 - 215 - 235 - 250 - 270 FFF

2. CJ Max

135 - 185 - 225 - 255 - 285CFJx8 - 285

3. 3RM Front Squat

 135 - 225 - 275 - 315x2

For His Glory

      DJ

07.28.13

13

Warm Up

1. Snatch - Pause at Bottom of Knee - x3HP
95 - 135 - 185 - 215FFF - 215x2F

   For His Glory

DJ

“A noble and God-like character is not a thing of favor or chance, but is the natural result of continued effort in right thinking, the effect of long-cherished association with God-like thoughts.”  

- James Allen -

07.27.13

07.27.13

14

Jump Shrug x5
High Pull x5
Muscle Snatch x5
Drop Snatch To Power Position x5
Overhead Squat x5
Sotts Press x5
Duck Walk: 5 steps forward and backward
Tall Snatch x5

Max

1. Snatch - 95-135- 155 - 185 - 210 - 230 - 250F - 250 - 270FFFFF

2. CJ - 135 - 185 - 225 - 255 - 280 - 300 - 310FFF

07.23.13

07.23.13

19

1. Back Squat: 10@60%, 8@70%, 6@75%, 4@80%
 250-295-315-335

2. Front Squat: 5@60%, 3 sets of 5@70%
 215-250

3. Jerk Balances: 5 sets of 5 reps @ 50&-60% of Max CJ
 155-170--185-200

DJ

07.22.13

07.22.13

20

1. 3 Position Snatch (Floor, Hang, Hip): ME on complex then 4 sets at 10% less then ME
 Bar-95-135-175-205-225-240(Failed Hip)-245-255F
 220x4

2. Snatch High Pull From Hang (Top Of Knee): 4 sets of 3 @ 15% greater than ME of 3 Pos. Snatch

280#x3x4


3. Pendlay Row: 4 sets of 8 reps AHAP
 235#x8x4

4. 2 Sec Pause Front Squat straight into Push Jerk: 4 sets of 3 reps @ 60% of max C&J
185#x3x4

5. Drop Snatch: No Dip, Just Drive: 4 sets of 5 reps @ 50%-65% of Snatch Max
 130-145-160-175

07.15.13

07.15.13

27

Mobility.

07.13.13

07.13.13

29

1. 1RM Snatch

WU: Muscle Snatch - 95, 135-155-175-185

FSn: 185-225-240

2. Bench Press 5x5@245#

HBBS PR

DJ

"Yours, Lord, is the greatness and the power
    and the glory and the majesty and the splendor,
    for everything in heaven and earth is yours.
Yours, Lord, is the kingdom;
    you are exalted as head over all." 1 Chronicles 29:11

07.12.13

07.12.13

30

1. 2 Hang Cleans EMOM for 5m - 70% (200#)

2. 1RM HBBS - (Old 390#)

135(3)-225(3)-315(1)
385-405PR-420PR-435F

DJ

“The outer conditions of a person's life will always be found to be harmoniously related to his inner state...Men do not attract that which they want, but that which they are.”
― James Allen, As a Man Thinketh

07.09.13

07.09.13

33

1. Clean - Max

135-185-225-255
275-295-315PR-335ff

2. Jerk from Rear Rack - Max

135-175-205-225
255-275-295-315PR

Time to put them together. 

DJ

07.08.13

07.08.13

34

1. Snatch - Max
95-135-185-205

225-245-255

2. 1 Snatch EMOM 5m- Using 90% of daily max

235

3. Bench Press - 9x3@70++%(215#)

Here's a video of my PR Power Clean & Jerk from a few days ago. Progress.

DJ

"Some people die at 25 and aren't buried until 75." - Benjamin Franklin 

07.06.13

07.06.13

36

1. HBBS 10X3 @ 85%++ (385#)

3-3-3-3-3-2-1-F-3(335)-3(355)

Smolov Jr. Volume finally got me today. Thankfully it is the last day before the deload. 

DJ