Week 4 Fortius Cycle 2016-09-13

Program as written

  • Tall Clean + Push Press. 4sets of 2 reps (add weight)
  • Snatch (1 x 2 @ 70, 75% followed by 1 x 1 @ 80, 85%) x 2 **do 1 set of 2 reps at 70 and 75 then 1 set of 1 rep at 80 and 85.  Then repeat the whole thing
  • Front Squat 3 sets of 1 rep @ 90-95% (3 sets of 2 reps @ 80%)
  • Ring Rows 3 x 10-12 reps

Training as performed (weights in pounds)

Nick, Kornel, and I performed this session at Cal Poly San Luis Obispo with Sebastian. It was a great session despite the crappy equipment.

  • Tall Clean + Push Press
    • 95, 115, 135, 155×2×1
  • Snatch
    • 140, 150×2×1
    • 160, 170×1×1
    • 140, 150×2×1
    • 160, 170×1×1
  • Front Squat
    • 220×1×3
    • 205×2×3
      • I was feeling good using Kornel’s belt so I went a bit heavier (85% vs. 80%) for the drop set.
  • Barbell rows (inverted)
    • 12 reps × 3
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