Week 3 Fortius Cycle 2016-09-05

Program as written

  • Tall Snatch w/Pause in bottom Pos. (pause 5 sec) 4 sets of 2 reps (increase weight). (push up against the bar w/your whole upper back, but don’t shrug your traps up. You have to sit up and engage your glutes to do this)
  • 2 Hang Pwr Clean + 2 Pwr Jerk 4 sets of 1 rep @70% (meet the bar).
  • Hanging Leg Raise 4 x 8 rep
  • Standing Shrugs w/DB 4 x 8 reps (SLOW!) (focus on pulling up and back, then down and back. Don’t try to squeeze your scapula together, but more down or up)

Training as performed (weights in pounds)

  • Tall Snatch w/pause
    • 45, 65, 75, 80×2
    • The lockout felt good but I was sluggish in pulling under the bar
  • 2 Hang Power Clean + 2 Power Jerks
    • 155×1×4
    • This felt incredibly heavy. I had no drive with my legs and was very slow moving.
  • Hanging leg raises
    • 8 reps × 4
    • I tried to keep my legs straight and only went to parallel
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