10.29.13

1. Clean From Hip + Push Press: 60/3+2 (185), 70/3+1 (215), 80/3+1(245)


2. Clean + Jerk: 60/1+1 (185), 70/1+1 (215), 75/1+1 (230), 80/1+1 (245), 85-90 (260-285)/1+1*3sets


3. Heaving Snatch Balance: 90-100 (250-270)/1*5 sets

For His Glory,

DJ

10.28.13

1. Snatch + Hang Snatch: 60/1+1, 70/1+1, 75/1+1, 80/1+1, 85-90/1+1* 3 sets
160 - 190 - 205 - 220 - 230 - 240 - 240


2. Front Squat + Push Press 1+3 AHAP / Front Squat + Push Jerk 1+1 AHAP
135 - 185 -225  - 245 /  225 - 255 - 285 - 135*3


3. Snatch Pull to Hip: 4 sets of 3 reps @ 100+% of max snatch
275

4. BS 1*5sets
 135-225-315-365-395

10.23.13

1. Snatch From Hip: 60/3, 70/3, 75/2*3 sets
 160-185-200

2. Snatch From Floor: 80/2*3 sets
 215

3. Power Clean + Push Jerk: 80-85/2+1*4 sets
 225-245-265

10.22.13

1. Front Squat + 3 Push Press
45-95-135-155-185 

2. CJ: 60/2, 70/2, 75/2+1, 80/1, 85/1, 90/1*3 sets , drop
185 - 215 - 230 - 245 - 265 - 280*3 - 225*3

3. Good Mornings x 4 reps x 3 sets 
185/4

4. Bent Over Row x 5 reps x 3 set
245/3

For His Glory,

DJ

10.21.13

Read Lisa G's story and help! 

Donate to Lisa G!

1. Snatch: 60/3, 70/3, 75/3, 80/2, 85/1, 90/1*5 sets
 160 - 185 - 200 - 215 - 230 - 245

2. Snatch Pull with 2 sec pause @ bottom of knee: 105/3*4 sets
 285

For His Glory,

DJ

10.19.13

1. Clean
135-185-225-255-285-305-320

2. Clean Pulls x 3 reps x 4 sets @ 110% of max
355

3. FS: Work up to a double at 95% then 3@80%, 3@85%, 2@90% (337, 285, 301, 320)
135-225-275-315-340

then 3-3-2

For His Glory,

DJ

10.18.13

1. Jerk from Blocks (1 Power, 1 Split)
 Form Form Form

2. FS: 60/5, 70/4, 80/3, 90/1*3 sets (215,250,285,320)

3. Good Mornings x 5 reps x 4 sets
135-155-165-165

For His Glory,

DJ

"And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see 

the Day approaching." - Hebrews 10:24-25