Week 5 Fortius Cycle 2016-09-23

Program as written

  • 3 Position Sn 1RM for the day (build up in 4 attempts) (Pwr, Hang, Floor) put it together from the Pwr to the floor!
  • Pwr Clean 2RM for the day (build up in 5 attempts). Try to make your footwork the same as your Clean!
  • 2RM BKN Jerk off blocks.  (Work up in 5 sets)
  • Clean Lift off to knee + Clean Pull 3 sets of 2 reps @ 100-110%
  • Supinated Pullups/Chinups (same thing) 4 x 5-10 reps (if Isaiah or Kornel do 5, they may alternate weighted with unweighted reps and are encouraged to do 8-10 reps for unweighted sets)
  • Hip Extensions  4 sets of 8 reps (constant weight) (feet and butt on floor, shoulders on bench, bar over hips, press hips up)

Training as performed (weights in pounds)

  • Body weight
    •  185.6
  • 3-position Snatch (power, hang, floor)
    • 95, 115, 135, 155, 165×1×1
    • Press out on final snatch at 155
  • Power clean
    • 185, 195, 205, 215, 225X×2
    • Gave up too easy on the second clean. Matched my PR for a single. 
  • BTN Jerk
    • 155, 195, 215, 225, 235×2
  • Clean Lift-off to Knee + Clean Pull
    • 245×2×3
  • Chinups
    • 10 reps × 5
  • Hip extensions
    • 8 reps × 4

Was in a bad mood and almost didn’t come in to train. I lifted with a bit of anger which definitely made me lift aggressively on both the snatch and power cleans. Was very happy with the session. I felt strong and crisp. 

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