Week 3 Fortius Cycle 2016-09-06

Program as written

  • 2 Tall Clean + 1 Pwr Jerk 4 sets of 1 rep (increase weight)
  • Hang Pwr Snatch + Snatch Drop 4 sets of 2 reps @ 70% (of 1RM Pwr Snatch) **Snatch Drop is with feet in receiving position and no dip and drive
  • Clean Lift Off (only lift to knee) 4 sets of 3 reps @ 95-105 (3sec slow descent to floor on last rep of each set
  • Front Rack Lunge (Push Back) 4 sets of 8 reps (4 ea leg) @50-60%
  • Scapular Pullups (active shoulders) 3 x 10 reps
  • Pullups 3 sets of 5 reps **alternate the scap pullups and pullups. Scap pullups are a primer for the pullup movement

Training as performed (weights in pounds)

  • Body weight 184.4
  • 2 Tall Clean + 1 Power Jerk
    • 95, 115, 135, 145×1
  • Hang Power Snatch + Snatch Drop
    • 115×1
    • 125×2×4
  • Clean Lift-Off
    • 245×3×4
  • Front Rack Lunges
    • 120×8×4
  • Scap Pull-ups
    • 10 reps × 3
  • Pull-ups
    • 5 reps × 1
    • 5 reps (+40#)×2
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