Week 3 Fortius Cycle 2016-09-08

Program as written

  • 3 Position Snatch (Floor, hang, power). 4 sets of 1 rep @ 65%
  • 2 Stop Clean High Pull (brief pause just off the floor and at the knee before scooping into Pwr Pos) 4 setsof 2 reps @65%
  • Front Squat 4 sets of 3 reps (triple for the day. Try to make the reps smooth. Don't overload the bar)
  • Split Press 4 sets of 6 reps (3 rt ft forward and 3 lt foot forward) light
  • Sots Press 4 sets of 8 reps ( you may increase weight appropriately)

Training as performed (weights in pounds)

Since coming back from vacation this was the first session that I felt crisp. Didn’t feel strong on anything but was moving well.

  • Body weight
    • 186.4
  • 3-position Snatch
    • 95, 115×1×1
    • 130×1×4
  • 2-stop clean High pull
    • 155×2×4
  • Front Squat
    • 155, 195, 210, 225X×3
    • Failed the final rep at 225. 
  • Split Press
    • 115×6×4
    • Failed the final rep on the last set
  • Sots Press
    • 45, 50, 55, 55×8
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