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