Week 7 Fortius Cycle 2016-10-03

Program as written

  • Muscle Snatch 4 sets of 2 reps (work up to 2 rep for the day)
  • Pwr Snatch + Overhead Squat 4 x 2 reps @80%
  • Pause Clean Pull + Power Clean + Jerk 3 sets of 1 rep @80% of 1RM Pwr Cl  (1 sec pause just below knee) (work on balance during the pause.  Stay over that bar)
  • Round Back SL “Straight Leg” RDL (light load, stand on a plate or two if you are flexible) (tuck chin, round shoulders, round back as you bend and reach barbell toward your toes. Move back up the same way you got down w/slow tempo). https://youtu.be/kV73sWu_QEQ 
  • Bent Over Single Arm Y’s 3 sets of 10 reps.  (Use a light plate or DB)

Training as performed

  • Muscle Snatch
    • 40, 50, 60, 72X, 70X×2×1
    • I don’t know what happened. I used to be good at these.
  • Power Snatch + OHS
    • 50, 60×1×1
    • 64×2×4
  • Pause Clean Pull + Power Clean + Jerk
    • 60, 70×1×1
    • 82×1×3
  • Round Back Straight Lef RDL
    • 20×5×4
  • Bent Over Single Arm Y’s
    • 2.5×10×3
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