Week 8 Fortius Cycle 2016-10-09

Program as written

  • Snatch 1 set of 1 rep @ 70, 75, 80, 75, 80, 85%
  • C&J 1 set of 1 rep @ 70, 75, 80, 75, 80, 85%
  • Jerk Dip 1 set of 3 reps @ 105, 110, 115, 120%
  • Front Squat 4 sets of 2 reps @ 85%
  • T’s, Y’s, W’s 3 sets of 10 reps ea on bench with weights or with bands on the wall standing.
  • Supinated pull ups 4 sets of 5-10 reps (depending on your ability to do pullups.

Training as performed

  • Snatch
    • 40, 50, 60×2×1
    • 64, 68, 73, 68, 73, 77×1×1
    • Snatches felt great. Weight felt light and the movement fast.
  • C&J
    • 77, 83, 88, 83, 88, 94×1×1
  • Jerk dips
    • 116, 121, 127, 132×3×1
  • Front Squat
    • 94×2×4
  • T’s, Y’s, and W’s
    • 2.5×10×3
  • Supinated pull-ups
    • 10 reps × 4
  • GHD Sit-ups
    • 15 reps × 2
  • Reverse Hyper
    • 10 reps × 2

Went the whole session without a belt. The front squats didn’t feel fast but nothing felt too heavy.

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