Week 6 Fortius Cycle 2016-09-29

Program as written

  • Snatch Take Off + Pwr Snatch 4 sets of 1 rep @90%
  • Cl Extension + Tall Clean + 2 Push Press 4 sets of 1 rep (increase weight)
  • Front Squat + Jerk. Work to Heavy 1 RM for the day (5 sets to work up)
  • Sidelying External Rotation w/light weight 4 sets of 12-15 reps (both sides)
  • Handstand Hold 3 x :20
  • Lat stretch holding pvc pipe for external rotation 4 x :30

Training as performed

  • Snatch take-off + Power Snatch
    • 40, 50, 60, 64×1×1
    • 70×1×4
  • Clean extension + Tall Clean + 2 Push Press
    • 50, 60, 70, 74×1
  • Front Squat + Jerk
    • 70, 90, 97, 102, 111X×1
    • Got scared on the final jerk.
  • External rotation lift
    • 1×15×4
  • Handstand hold
    • 3 × 20 sec
  • Lat external rotation
    • 4 × 30 sec
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