Week 5 Fortius Cycle 2016-09-18

After visiting Sebastian, I went to see my sister for a few days and did not train while I was there so I missed two days of the Week 4 programming. 

Program as written

  • Snatch 4 set of  1 rep @85%
  • C&J 4 sets of 1 rep @85%
  • Overhead Lunge 4 x 8 reps  @50% of 1RM Snatch (4 ea leg alternating)
  • Snatch DL + Floating Sn High Pull. 1 set of 1 rep (80, 85, 90, 95%) x 2. Floating is just above the floor.  
  • GHR 4 sets of 8 reps
  • RDL 4 sets of 6 reps @ 70% 1RM C&J

Training as performed (weights in pounds)

  • Snatch
    • 95, 115, 135×2×1
    • 155, 165, 170, 170X, 170, 170, 170×1×1
    • The weights didn’t feel too bad but my catch was sloppy at the 85% (170) weight. Honestly, I was happy only having one miss considering how I was lifting. A lot of wrist pain throughout the session. This seems to be a recurring problem when I take a few days off from lifting. 
  • C&J
    • 135, 155×2
  • Power clean + FS + Jerk
    • 185, 205, 205, 205, 205×1×1
    • My cleans were feeling slow and crappy so I decided to modify the programming and do a power clean followed by a front squat to get the same work load on my legs but without the back rounding I was getting with the light weight.
  • Snatch DL + Snatch high pull
    • 160, 170, 180, 190×2×1

The gym was a bit dead and I was feeling fat and slow after laying around my sisters house for three straight days. I skipped the OH lunges, GHR, and RDLs out of sheer laziness. Not good. 

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