Week 5 Fortius Cycle 2016-09-19

Program as written

  • Snatch Lift off to knee + Pwr Snatch 4 sets of 1 rep @85%
  • Pwr C&J 1 sets of 1 rep @ (75, 80, 85, 80, 85, 90%)
  • Snatch Extensions 3 sets of 5 reps @75%
  • Russian Twists 5 sets of 10 reps w/med ball (ea side)
  • Hanging Leg Raise 4 sets of 8 reps

Training as performed (weights in pounds)

  • Body weight
    • 185.4
  • Snatch Lift-off to knee + Power Snatch
    • 95, 115, 135×2×1
    • 145×1×1
    • 150×1×4
    • I continue to power snatch terribly.
  • Power C&J
    • 135, 170, 180, 190, 180, 190, 205×1
    • Added a front squat for reps above 180
  • Snatch Extension
    • 155×5×3
  • Russian Twists
    • 10 reps × 2
  • Hanging Leg Raise
    • 8 reps × 2
    • Embarrassed to say that I couldn’t get though all the ab work programmed. My stomach was cramping terribly.
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