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