Week 2 Fortius Cycle 2016-09-01

Program as written

  • Snatch from mid blocks (Just below knee) 3 sets of 2 reps @ 80% (knees back, drive through legs and hips knees  through)
  • Clean & Jerk mid blocks 3 sets 2 reps @ 80%
  • Back Squat 4 x 5 reps Work up to heavy 5 rep for the day.  Keep the reps clean but heavy
  • L-Sit Hold on Parallet

Training as performed (weights in pounds)

  • Snatch (mid blocks)
    • 160×2×3
  • C&J (mid blocks)
    • 195×2×3
  • Back squat
    • 205, 215, 215, 215×5.
    • I struggled to lock my hips in due to some back soreness and pain. It felt like my glutes weren’t firing. Overall, pretty disappointing squatting session.
  • L-sit
    • 15 sec ×3

Week 2 Fortius Cycle 2016-08-31

I was on vacation for Week 1 of the Deshane Fortius cycle. Additionally, we had the Seb Lift-off party on Sunday. These factors contributed to a rough first day on the cycle.

Program as written

  • Clean from Power Position + Jerk 1 set of 2 reps @ (65, 70, 75, 70, 75, 80%)
  • Snatch Extension + Low Hang Snatch High Pull  4 sets of 2 reps @ (85-90%)  (Move your feet!)
  • Front Squat 5 sets of 3 reps @ 90%
  • Back Extension 4 sets of 8-10 reps (light weight if able)
  • GHD Sit-ups. 4 sets of 8 reps

Training as performed (weights in pounds)

  • Body weight 183.2
  • 2 Cleans from power position + 1 Jerk
    • 155, 170, 180, 170, 180, 195×2 (These felt extremely heavy and the stand up out of the squat was slow but the jerks felt crisp)
  • Snatch Extension + Low Hang Snatch High Pull
    • 170×2×4
  • Front Squat
    • 220, 220, 220X×2 (Nick changed the rep, set scheme for this. Even with the modification I failed the final rep on the final set. My legs were completely useless)
  • Back Extension
    • 10 reps × 4
  • GHD Sit-ups
    • 8 reps × 4

Final Seb Cycle Week 4/4, Final Day

Program as written

  • Hang snatch pull
    • 4 sets of 2 reps @ 75%, 80%, 85%, 80%
  • Clean take off
    • 1 sets of 2 reps @ 100%, 105%, 110% (focus on balance and downward force through a single point in your feet)
  • 2 Jerk Drives + jerk
    • 1 sets of 1 rep @ 60%, 65%, 70%, 65%, 60%
  • Front squat
    • 3 sets of 2 reps @ 80%-90%

Training (weights in pounds)

  • Hang Snatch Pull
    • 150, 160, 170, 160×2×4
  • Clean take off
    • 245, 255, 265×2×1
  • Power Clean + 2 Jerk Drives + Jerk
    • 145, 160, 170, 160, 145×1×1
  • Front Squat
    • 205, 215×3×2

Week 4 of 4, Final Seb Cycle (deload)

I’ve made miscellaneous attempts at keeping a training log via Excel, OneNote, myWOD, and the Crossfit Trifecta blog page. I have found all of these programs lacking in one way or another, so am going to attempt to keep a blog to track training and progress.

This is the final week of a four week cycle programmed by Sebastian before he leaves for Cal Poly. It’s a deload week in preparation for a competition at Crossfit Double Barrel. Due to vacation plans, I am not competing.

Program as written

  • Tall snatch high pull + tall snatch
    • 5 sets of 1 rep with increasing weight
  • Snatch
    • 3 sets of 1 rep @ 80%
  • C&J
    • 3 sets of 1 rep @ 80%
  • Pause Front Squat (3-sec)
    • 4 sets of 2 reps @ 70 – 75%

Training (weights in lbs)

  • Tall snatch high pull + tall snatch
    • 65, 75, 80, 95, 95×1
  • Snatch
    • 95, 95, 115, 135, 155, 160, 160, 160×1
  • C&J
    • 160, 160, 185, 195, 195, 195×1
  • Power Clean + 2 Pause Front Squats
    • 175, 185, 185, 185×1

I had contributed to a kickstarter campaign for Form Lifting Collar. For my contribution I received a collar which computes several useful metrics to a phone app via a Bluetooth connection. This was my first chance to use it. Aside from failing to log a couple lifts, the collar worked great until the WiFi cut out in the gym and it stopped recording lifts. In order to use the app you have to sign in via e-mail. I get almost no reception in the gym so without WiFi the app couldn’t register the lifts. I sent a question over to Form Lifting and they responded within about an hour saying that they were still working on the app and that future versions wouldn’t require internet communication in order to process data. They also mentioned that they working on upgrades that would allow you to export the data.

As a result of the minor bugs, I only have six snatches from the training session recorded. Despite the bugs in operation, I thought the collar was very cool and had some (what I believe) is useful data for assessing a lift quantitatively. Prior to lifting, you have to specify what lift you are doing (e.g., snatch, power clean). For each lift there are different metrics. For the snatch there are three metrics:

  • Second Pull Force (SPF): The maximum force applied during the second pull. We’re looking for somewhere around 2× the weight on the barbell for this. As your weights increase the overall force will increase as well but if you are failing to produce 2× force then you may be fatigued (this should appear as the largest spike in the graph if you into the insight graph).
  • Yank Index: How much the bar is yanked off the ground, zero is no yank, anything greater than that is bad. A numeric value of 0 is ideal which demonstrates a smooth first pull. Any numeric value above 0 means that there was a forceful early pull. This will look like a spike in the graph during the first pull.
  • Transitional Force Gap (TFG): How much the bar changes sped between the first and second pull. You always want this to be positive meaning the bar is speeding up throughout your lift. A negative TFG will look like a “hitch” (i.e., segmented pull) in a lifter’s second pull. You will see the graph dip below the axis if this is negative.

Weight (lb)

SPF (lb) Yank Index TFG


174 0



162 0 0.70


226 0



224 0



275 0


160 234 0


My SPF ranged from 1.4 to 1.8× the weight being lifted, which is just shy of their recommended 2×. Without looking at any data, I would have said that the second lift at 160 was my “best” lift. As I collect more data with the collar, I’ll be curious to see if the SPF and “feeling” continue to correlate. I suppose it makes sense that the lift that I applied the most force to felt like it went up the easiest. In the figure below are some examples of the “Insights” graphs for SPF. From the graphs, it appears there might be some discrepancies regarding the SPF calculation. All three graphs have the same basic shape, but the location of the SPF seems to vary. It’s also odd that there are no units on the graph, only tick marks. I’m not sure why the baseline force is higher for the second and third.

SPFThere wasn’t much to be gleaned from the yank index results since they were all zero. I’d be curious to see what this looks number works out to be for someone like Tony who tends to yank on the bar as part of his set up. Although I think his first pull is smooth, I’d be curious to see how the collar handles his set up.

The TFG results are kind of interesting. At 95 pounds I can pretty much pull all at one speed which likely explains the low TFG values. I didn’t notice a segmented pull at 135, but the TFG value suggest otherwise. Although it wasn’t recorded, I did do a snatch at 115 pounds before 135 pounds. Perhaps the 20 pound jump slowed down my second pull. After 135, I made another 20 pound jump to 155 but the collar didn’t log the lift. It would have been interesting to see if the TFG became less negative leading into the positive 0.02 TFG for my first snatch at 80%. Based on the TFG results, it would seem that my final lift was the best lift.

Similar to the graphs for SPF, the graphs for TFG (shown below) suggest that there may have been some error in how the algorithm determined the TFG. Based on the definition for TFG, lift three at 160 pounds seems to have the most appropriately place value (at the trough).