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 

07.05.13

07.05.13

37

1. HBBS 8x4 @ 80%++ (365#)

2. 7x3 SnGr SLDL + SnGr Row - HP

95-135-175-205-215-225-235

DJ

"I thank Christ Jesus our Lord, who has given me strength, that he considered me trustworthy, appointing me to his service." 1 Timothy 1:12

07.04.13

07.04.13

38

Independence Day. Below are some quotes from prominent and influential Americans of the past. There is a lot to be learned about how far we have come, and perhaps we can see how far astray we have gone from what our Founding Fathers intended for this country. These are men vastly more intelligent than I am, and can only continue to pray for our great Country and its future. I am thankful for all of the sacrifices of those who have provided for us a way of life nearer to that which God intended for us; of which, we are closer to that vision than anywhere else in the world. I am proud to be an American, proud to be one of the dwindling number of people in this great Country who aligns my vision of this country with the ideas and principles of the Founding Fathers. I don't believe that these principles are outdated, rather more relevant than ever.

"We have no government armed with power capable of contending with human passions unbridled by morality and religion. Avarice, ambition, revenge, or gallantry, would break the strongest cords of our Constitution as a whale goes through a net. Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other." - John Adams

             
"If ever time should come, when vain and aspiring men shall possess the highest seats in Government, our country will stand in need of its experienced patriots to prevent its ruin." - Samuel Adams  

"Now more than ever before, the people are responsible for the character of their Congress. If that body be ignorant, reckless and corrupt, it is because the people tolerate ignorance, recklessness and corruption. If it be intelligent, brave and pure, it is because the people demand these high qualities to represent them in the national legislature.... If the next centennial does not find us a great nation ... it will be because those who represent the enterprise, the culture, and the morality of the nation do not aid in controlling the political forces." - James Garfield

"It cannot be emphasized too strongly or too often that this great nation was founded, not by religionists, but by Christians; not on religions, but on the Gospel of Jesus Christ. For this very reason peoples of other faiths have been afforded asylum, prosperity, and freedom of worship here."
Patrick Henry  


"America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves." - Abraham Lincoln 

1a) HSPU - 15x4 - Minimum Rest to Complete UB Sets


1b) C2B Pull Up - Strict - 15x4 - RAN


2) Row 8x200m@80%(P=1'36''/500m - R2:1)
38.5 - 38.4 - 38.6 - 38.8 - 38.8 - 38.9 - 38.9 - 38.8

DJ

"It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery." Galatians 5:1

07.03.13

07.03.13

39

1)   HBBS 7X5 @ 75++% (335#) – R2m+


2a) Power Snatch - Max Single
135 - 185 - 205 - 225 - 235FF

2b) Power Snatch - 90% of Daily Max - 7x1 R1m
205x1x7

3a) Power Clean + Jerk - Max Single
185-225-255-275-295F-295-305PR(Overall C&J PR, Power Clean PR)

3b) Power Clean + Jerk - 90% of Daily Max - 7x1 R1m
275x1x7

DJ
"Let love and faithfulness never leave you;
    bind them around your neck,
    write them on the tablet of your heart." Proverbs 3:3

07.02.13

07.02.13

40

Getting after it on the platform following 5 days of traveling and dealing with some of the least organized businesses on earth. Without going into details, half of my trip to NYC/NJ area was filled with fantastic, stress-free, great times spent with friends and family. The other half made me contemplate traveling ever again, and I am pretty sure made me lose a few days on the end of my life. Just want to thank my fiance for stepping up when when dealing with the nonsense.

At the end of the day, we made it back with no regrets, poised and ready to bring the Lord his glory and to burn down some long standing PR's.

1. Split Jerk (from rack) - HP
Banded - 45(5), 95(3), 145(3), 185(2), 225(1)
No Band - 265(1), 280(1), 295(1)

2. Jerk Dips - 4x3 @ 365#


3. Bench Press 3x5@240#, 2x5@235



DJ