Week 3 Fortius Cycle 2016-09-04

Program as written

  • Pwr Snatch + OHS 4 sets of 1 rep @ 70% (lockout/Overhead Stability!)
  • Pwr Clean + 3 PP 4 sets of 1 rep @ 70%
  • Pause (3sec) Jerk Dip + Jerk 1 set of 2 reps @ 65, 70, 75, 70, 75, 80% of 1RM Jerk (control through the dip and smooth footwork. Slide your feet).
  • Front Squat 4 sets of 3 reps @ 80%
  • Good morning. 4 sets of 6-8 reps (constant weight)
  • GHR 4 sets of 6-8 reps (these may be weighted if you feel the movement is strong)

Training as performed (weights in pounds)

  • Power Snatch + OHS
    • 125×1×4
  • Power Clean + 3 PP
    • 155×1×4
  • Jerk Dip (pause) + Jerk
    • 160, 170, 185, 170, 185, 195×2
    • These were the only exercise that I felt I had any coordination or power on. That week off killed me.
  • Front Squats
    • 195×3×4
    • I used a belt. 
  • Good Mornings
    • 95×6×4
  • GHR
    • 6 reps × 4
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s