Week 6 Fortius Cycle 2016-09-25

Program as written

  • Snatch 4 sets of 1 rep @90%
  • Clean & Jerk 4 sets of 1 rep @90%
  • Pause Front Squat 4 sets of 2 reps @80%. (Pause 2sec at bottom)
  • Snatch DL w/10 sec descent 3 sets of 2 reps @85-90% (use straps)
  • Arch hold w/pvc 3 sets of :20
  • GHD Back Extension (weighted if able). 4 sets of 8 reps (hold last rep of ea set for 10 sec)
  • Box Jump (work up to 1RM for the day) 5 sets  Then 3 sets of 3 reps @ moderate height)

Training as performed (weights in pounds)

  • Snatch
    • 95, 115×3×1
    • 135, 155, 165, 175×1×1
    • 180, 180, 180, 180×1×1
    • Notes at 90%: first one was a bit forward, need to sweep the bar back. Second one was better. Need to finish stronger. Third was about the same as the second. Fourth was probably the best one.
  • C&J
    • 155, 195, 210×1×1
    • 220, 220, 220, 220×1×1
    • Notes at 90%: first one was a good pull and a good catch but the jerk went forward. Second one buried me at the bottom and I caught the jerk with bent arms but managed to not press out. Third was a decent pull and jerk but the catch was soft. Final rep was by far and away the best. Caught the clean almost power and had a strong crisp jerk. Went into the rep focusing and power.
  • Pause Front Squat
    • 195×2×4
  • Arch hold
    • 20 sec × 3
  • Back extensions
    • 8 reps × 4 (25#)
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