Week 3 Fortius Cycle 2016-09-09

Program as written

  • Snatch Balance 4 sets of 2 reps @80% of 1RM Sn
  • Snatch 3 sets of 2 reps @75%
  • Clean & Jerk 3 sets of 2 reps @ 70%
  • Ab rollout (w/barbell) 4 sets of 6 reps
  • GHD sit-ups 4 sets of 8 reps (light weight if able)

Training as performed (weights in pounds)

  • Body weight
    • 187
  • Snatch Balance
    • 95, 130×2×1
    • 155×1
    • 160×2×4
  • Snatch
    • 95, 115, 135×2×1
    • 145×1
    • 150×2×3
  • C&J
    • 135×1×2
    • 170×2×3
  • Ab rollout w/barbell
    • 6 reps × 4
  • GHD Sit-ups
    • 8 reps × 4

 

 

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