Week 3 Fortius Cycle 2016-09-09

Program as written

  • Snatch Balance 4 sets of 2 reps @80% of 1RM Sn
  • Snatch 3 sets of 2 reps @75%
  • Clean & Jerk 3 sets of 2 reps @ 70%
  • Ab rollout (w/barbell) 4 sets of 6 reps
  • GHD sit-ups 4 sets of 8 reps (light weight if able)

Training as performed (weights in pounds)

  • Body weight
    • 187
  • Snatch Balance
    • 95, 130×2×1
    • 155×1
    • 160×2×4
  • Snatch
    • 95, 115, 135×2×1
    • 145×1
    • 150×2×3
  • C&J
    • 135×1×2
    • 170×2×3
  • Ab rollout w/barbell
    • 6 reps × 4
  • GHD Sit-ups
    • 8 reps × 4

 

 

Advertisements

Week 3 Fortius Cycle 2016-09-08

Program as written

  • 3 Position Snatch (Floor, hang, power). 4 sets of 1 rep @ 65%
  • 2 Stop Clean High Pull (brief pause just off the floor and at the knee before scooping into Pwr Pos) 4 setsof 2 reps @65%
  • Front Squat 4 sets of 3 reps (triple for the day. Try to make the reps smooth. Don't overload the bar)
  • Split Press 4 sets of 6 reps (3 rt ft forward and 3 lt foot forward) light
  • Sots Press 4 sets of 8 reps ( you may increase weight appropriately)

Training as performed (weights in pounds)

Since coming back from vacation this was the first session that I felt crisp. Didn’t feel strong on anything but was moving well.

  • Body weight
    • 186.4
  • 3-position Snatch
    • 95, 115×1×1
    • 130×1×4
  • 2-stop clean High pull
    • 155×2×4
  • Front Squat
    • 155, 195, 210, 225X×3
    • Failed the final rep at 225. 
  • Split Press
    • 115×6×4
    • Failed the final rep on the last set
  • Sots Press
    • 45, 50, 55, 55×8

Week 3 Fortius Cycle 2016-09-06

Program as written

  • 2 Tall Clean + 1 Pwr Jerk 4 sets of 1 rep (increase weight)
  • Hang Pwr Snatch + Snatch Drop 4 sets of 2 reps @ 70% (of 1RM Pwr Snatch) **Snatch Drop is with feet in receiving position and no dip and drive
  • Clean Lift Off (only lift to knee) 4 sets of 3 reps @ 95-105 (3sec slow descent to floor on last rep of each set
  • Front Rack Lunge (Push Back) 4 sets of 8 reps (4 ea leg) @50-60%
  • Scapular Pullups (active shoulders) 3 x 10 reps
  • Pullups 3 sets of 5 reps **alternate the scap pullups and pullups. Scap pullups are a primer for the pullup movement

Training as performed (weights in pounds)

  • Body weight 184.4
  • 2 Tall Clean + 1 Power Jerk
    • 95, 115, 135, 145×1
  • Hang Power Snatch + Snatch Drop
    • 115×1
    • 125×2×4
  • Clean Lift-Off
    • 245×3×4
  • Front Rack Lunges
    • 120×8×4
  • Scap Pull-ups
    • 10 reps × 3
  • Pull-ups
    • 5 reps × 1
    • 5 reps (+40#)×2

Week 3 Fortius Cycle 2016-09-05

Program as written

  • Tall Snatch w/Pause in bottom Pos. (pause 5 sec) 4 sets of 2 reps (increase weight). (push up against the bar w/your whole upper back, but don’t shrug your traps up. You have to sit up and engage your glutes to do this)
  • 2 Hang Pwr Clean + 2 Pwr Jerk 4 sets of 1 rep @70% (meet the bar).
  • Hanging Leg Raise 4 x 8 rep
  • Standing Shrugs w/DB 4 x 8 reps (SLOW!) (focus on pulling up and back, then down and back. Don’t try to squeeze your scapula together, but more down or up)

Training as performed (weights in pounds)

  • Tall Snatch w/pause
    • 45, 65, 75, 80×2
    • The lockout felt good but I was sluggish in pulling under the bar
  • 2 Hang Power Clean + 2 Power Jerks
    • 155×1×4
    • This felt incredibly heavy. I had no drive with my legs and was very slow moving.
  • Hanging leg raises
    • 8 reps × 4
    • I tried to keep my legs straight and only went to parallel

Week 3 Fortius Cycle 2016-09-04

Program as written

  • Pwr Snatch + OHS 4 sets of 1 rep @ 70% (lockout/Overhead Stability!)
  • Pwr Clean + 3 PP 4 sets of 1 rep @ 70%
  • Pause (3sec) Jerk Dip + Jerk 1 set of 2 reps @ 65, 70, 75, 70, 75, 80% of 1RM Jerk (control through the dip and smooth footwork. Slide your feet).
  • Front Squat 4 sets of 3 reps @ 80%
  • Good morning. 4 sets of 6-8 reps (constant weight)
  • GHR 4 sets of 6-8 reps (these may be weighted if you feel the movement is strong)

Training as performed (weights in pounds)

  • Power Snatch + OHS
    • 125×1×4
  • Power Clean + 3 PP
    • 155×1×4
  • Jerk Dip (pause) + Jerk
    • 160, 170, 185, 170, 185, 195×2
    • These were the only exercise that I felt I had any coordination or power on. That week off killed me.
  • Front Squats
    • 195×3×4
    • I used a belt. 
  • Good Mornings
    • 95×6×4
  • GHR
    • 6 reps × 4

Week 2 Fortius Cycle 2016-09-02

Program as written

  • Muscle Snatch 4 sets of 3 reps. (Build up to 3rm for day)
  • Clean + FS + 2 Push Press  3 sets of 1 rep @65-70%
  • Pause Snatch DL 3 sets of 3 reps @100-110%. (3 sec just below knee)
  • Pause OHS  4 sets of 3 reps @50-60% 1rm snatch (Pause just above parallel for3 sec ON THE WAY UP)

Training as performed (weighs in pounds)

  • Muscle snatch
    • 95, 115, 135X, 135×3
    • This was pretty week considering a few weeks back I hit 155 for a double. I missed 135 on the third rep. 
  • Clean + FS + 2PP
    • 155×1×3
  • Pause Snatch DL
    • 205×3×3
  • Pause OHS
    • 105×3×4