Post

WEEK OF 7/3 VBC STRENGTH POWER WEEK 11

In week 11 of our strength/power cycle we will be back off a little bit. Just 2 singles on the major lifts in preparation for next week. We will test week 12. Wednesday 7/5 Sumo Deadlift  95% 2×1 Sumo Deadlift off block 5×10 120-140% Bench Press 95% 2×1 Incline Dumbbell Press 4×5 Dumbbell Flyes 3×10 Bent over...

Post

WEEK OF 7/3 VBC WEEK 11

Week 11.   2 rep maxes on our squats this week.  We will be testing back and front squat maxes on week 12.  Then we will begin preparation for our VBC meet in October. 7/3 Monday Back Squat 2 rep max, -5-10kg 2×2 Back squat dips 3×3 120-140% Rounded back deadlift moderate to heavy 4×5...

Post

VBC Strength/Power Week of 6/26 Week 10

In week 10 of our strength/power cycle we will be begin shifting towards heavier %, going for some 2 rep maximum efforts. We will test week 12. Wednesday 6/28 Sumo Deadlift  2 rep max, -5-10kg, 2×2 Sumo Deadlift off block 5×10 120-140% Bench Press  2 rep max, -5-10kg, 2×2 Incline Dumbbell Press 4×5 Dumbbell Flyes 3×10...

Post

VBC Week of 6/26 Week 10

Week 10.   3 rep maxes on our squats this week.  We will be testing back and front squat maxes on week 12.  Then we will begin preparation for our VBC meet in October. 6/26 Monday Clean & jerk 3×2+1 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 3 rep max,...

Post

Week of 6/19 VBC Week 9

Week 9.   We have removed the extra squat from the clean and snatch complex for physiological and psychological refreshment.  Also, the high rep sets from back squats have been removed as we begin focusing more on strength and power. 6/19 Monday Clean & jerk 5×2 85-90% Clean pull off platform 90-100% 3×3 Clean pull 100-115%...

Post

Week of 6/19 VBC Strength/Power Week 9

In week 9 of our strength/power cycle we will be begin shifting towards heavier %, going for some 3 rep maximum efforts. Wednesday 6/21 Sumo Deadlift  3 rep max, -5-10kg, 2×3 Sumo Deadlift off block 5×5 120-140% Bench Press  3 rep max, -5-10kg, 2×3 Incline Dumbbell Press 4×8 add weight Dumbbell Flyes 3×20 add weight Bent over...

Post

Week of 6/12 VBC Strength/Power Week 8

In week 8 of our strength/power cycle we will be begin shifting towards heavier %, going for some 5 rep maximum efforts. Wednesday 6/14 Sumo Deadlift  5 rep max, -5-10kg, 2×5 Sumo Deadlift off block 5×10 110-130% Bench Press  5 rep max, -5-10kg, 2×5 Incline Dumbbell Press 4×8 Dumbbell Flyes 3×20 Bent over row 3×15 Pullup...

Post

Week of 6/12 VBC Week 8

Week 8.   Adding a little More volume, sets, and heavier % here and there.  Similar workouts to last week. 6/12 Monday No feet clean 3×3 60-75% Clean + front squat+ jerk 5×2+2+1 80-90% Clean pull 90-100% 3×3 Clean deadlift max Clean pull 3×2 70% Hyperextension 3×15 with weight behind the head 6/13 Tuesday Back...

Post

WEEK OF 6/5 WEEK 7 STRENGTH/POWER

In week 7 of our strength/power cycle we will be begin shifting towards heavier %. Wednesday 6/7 Sumo Deadlift  5×5 82-85% Sumo Deadlift off block 5×10 110-130% Bench Press 5×5 82-85% Incline Dumbbell Press 5×6 add weight from last week Dumbbell Flyes 3×15 add weight from last week Bent over row 5×6 add weight from last week Underhand...

Post

WEEK of 6/5 VBC WEEK 7

Week 7. Back in the game.  Last week was a down week to give our lifters psychological and physiological refreshment.   This week we ramp it back up.  More volume, sets, and heavier %.  We will still perform complexes.  But there will be a little more focus towards the classic lifts. 6/5 Monday No feet clean...