Week 5 Fortius Cycle 2016-09-20

Program as written

  • Snatch 1 set of 1 rep @ (70, 75, 80, 75, 80, 85%)
  • Tall Clean 4 sets of 2 reps (add weight)
  • Snatch DL 3 x 2 reps @100-110%
  • Front Squat 5 x 2 reps @ 80%
  • Reverse Hyperextensions 4 sets of 8 reps

Training as performed (weights in pounds)

Kornel coached. He encouraged us to take 60 – 90 seconds between snatch attempts. I think the timing of the lifts helped my rhythm. By the end I felt considerably faster out of the power position than I’ve felt in weeks. He also suggested that I make a conscience effort to pull my hips forward, as opposed to leaning with my back, when I come out of the front squat/clean. Although I didn’t exactly master the technique, I did notice a difference in which muscles were used. Overall, the atmosphere was great and it was a good session. 

  • Snatch
    • 95, 115×1×2
    • 135, 140, 150, 160, 150, 160, 170×1×1
  • 2 Tall Cleans + 1 Jerk
    • 135, 155, 165, 170×1×1
  • Snatch Deadlift
    • 205×2×3
  • Power Clean + 2 Front Squats
    • 195×1×5
  • Reverse Hyperextensions
    • 8 reps × 4
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s