Week 4 Fortius Cycle 2016-09-12

Program as written

  • Muscle Snatch. 4 sets of 2 reps. (Keep it light. Work speed in the turnover.  Don’t miss)
  • Snatch Take Off to knee + Pwr Snatch 4 x 1 reps @85% of 1RM Pwr Sn
  • Pwr Clean + Jerk 4 x 1 reps @90% of 1RM Pwr Cl
  • GHD Situps 4 sets of 8-10 reps
  • Bench Press 4 sets of 5 reps (work up to 5 rep for the day)

Training as performed (weights in pounds)

  • Muscle Snatch
    • 95, 105, 115, 125×2×1
  • Snatch take off (knee) + Power snatch
    • 95, 125, 135×1×1
    • 145×1×4
    • I definitely forgot how to power. These were all terrible. 
  • Power C&J
    • 135, 155, 185×1×1
    • 205×1×4
  • Bench Press
    • 155, 185, 205, 215, 225×5×1
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