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