Week 4 Fortius Cycle 2016-09-11

Program as written

  • Snatch 4 sets of 1 rep @ 90%
  • Clean & Jerk 4 sets of 1 rep @ 90%
  • Pause Front Squat 3 sets of 2 reps @80% (2 sec)
  • Goodmornings (add a little more weight compared to last week) 4 sets of 8 reps
  • GHR 4 sets of 8 reps

Training as performed (weights in pounds)

  • Snatch
    • 95, 115×2×1
    • 140, 150, 160, 170×1×1
    • 180, 180, 180×1×1
  • C&J
    • 155×2×1
    • 190, 205×1×1
    • 220, 220, 220X×1
  • Pause Front squat
    • 195×2×3
  • Good mornings
    • 95×8×4
  • GHR
    • 8 reps × 4

 

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