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