Week 6 Fortius Cycle 2016-09-26

Program as written

  • Pause Muscle Snatch Warm up 4 sets of 2 reps (pause just below knee) (keep the load light/moderate)
  • Pwr Snatch 1 set of 1 rep @ (75, 80, 85, 80, 85, 90%)
  • Pwr Clean + Pwr Jerk 2 sets of 1 rep @ (80, 85. 90%)
  • Hollow hold tabata 4 sets of :20 work and :10 rest
  • Hanging Leg Raise. 4 sets of 8 reps
  • Lateral Raises (shoulders) 4 sets of 12 reps. (Move all the way overhead and try to feel your scapulae move through upward rotation)

Training as performed (weights in pounds)

  • Pause Muscle Snatch
    • 95, 115, 125, 130×2×1
  • Power Snatch
    • 130, 140, 150, 140, 150, 155×1×1
    • Maybe a bit better than last time we did powers
  • Power Clean + Power Jerk
    • 155, 180, 190, 205×1×1
  • Hollow hold tabata
    • 4 rounds
  • Hanging leg raises
    • 8 reps × 4
  • Lateral Raises
    • 10×12×4
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