06.23.13

06.23.13

1. C&J - MAX
3x1@135, 2x1@185, 1x1@225

255,275,295FC/CFJ/(PCPR), 305CFJ

2. 30 Bar Muscle Ups for Time - 5 Burpees EMOM until 30 MU are reached beginning at 00:00
7:58


-DJ

06.22.13

06.22.13

1. HBBS 10X3 @ 85%(345#) – R2m+

2. Snatch - HP
185-205-225-235-245FF


DJ

06.21.13

06.21.13

1. HBBS 8X4 @ 80%(325#) – R2m+


2. Bench Press 1x5@240#,1x5@235,3x5@230


DJ
"The horse is made ready for the day of battle,
    but victory rests with the Lord." Proverbs 21:31



 

06.18.13

06.18.13

1. 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk- HP

225-235-245-255-265F

2a 4X5 Split Press


145-155-165-170(4)

2b 4X5 Pendlay Row

225-245-265-275

DJ

06.17.13

06.17.13

1. 7x1 Snatch+ 3 SnGrip PP - HP

185-195-205-215-225-235-245

2. HBBS - 6x6 @ 70% (285#)

DJ

06.15.13

06.15.13

1. Front Squat - Heaviest Possible Double
225x1, 245x1, 265x1,285x1
315x2, 330x2, 340x1

2. Snatch - 2x1@85%(225#), 4x1@90%(240#)

3. Bench Press - 9x3@70%(200#)

4. Pull Up Strict - 3x15@BW

DJ

06.14.13

06.14.13

1.HBBS 8x2@70% (285#)

2.Jerk Dips - 2x3,2x3 @ 110% (315,335#)

3.Clean + Jerk 4x1@240(75%), 3x1@255(80%)

4.HSPU 12x3 - R2m


DJ