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WEEK OF 7/31 VBC STRENGTH/POWER WEEK 3

Week 3 of this cycle will be similar to next week.  Lifts are slightly heavier this week. Wednesday 8/2 Low bar back box squat 80-90% 6×1-2 Low bar back squat  5×5 80-85% Leg extension 3×15-20 RDL 3×10 add weight from last week Military press 5×5 80-85% Single arm dumbbell lateral  raise 3×10-15 Single arm dumbbell  front...

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WEEK OF 7/31 VBC WEEK 3

This is week 3 of our September 30th preparation.  Changed the snatch and clean variations slightly.  We mixed up the squatting as well for variation. Monday 7/31 Clean grip snatch 3×3 50-60% Snatch off block with 3 second pause at mid thigh 3×2-3 80-85% Snatch off platform 3×1-2 85-90% Snatch pull  3×1-2 110-115% Snatch deadlift max...

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WEEK OF 7/24 STRENGTH/POWER WEEK 2

Week 2 of this cycle will be similar to next week.  Slight changes will be made in the sets and reps. Wednesday 7/26 Low bar back box squat 80% 6×3 Low bar back squat 80% body weight 3x as many reps as possible try to add one rep from last week Leg extension 3×20-30 add...

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WEEK OF 7/24 VBC WEEK 2

This is week 2 of our September 30th preparation.  Training will be similar to last week with slight variation. Monday 7/24 Snatch with eyes closed 3×3 with just the bar (body awareness warmup) Snatch with 3 second pause at the shin 4×2-3 80-85% Snatch 4×1-2 85-90% Snatch pull 3×3 100% Snatch deadlift 90% 3×2 Snatch...

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Week of 7/17 VBC Week 1

We will begin preparation for our VBC weightlifting competition on September 30th.  Last Monday’s maxout event was very successful with over 20 recorded personal records set. Monday 7/17 Snatch with eyes closed 3×3 with just the bar (body awareness warmup) Snatch with 3 second pause at the shin 3×2-3 80-85% Snatch 3×1-2 85-90% Snatch pull...

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Week of 7/17 Strength/Power Week 1

We tested the 4 main lifts last week: bench press, squat, sumo-style deadlift, and military press.  This week we will begin week 1 of a new 12 week training cycle.  Again the end result will be to advance in those 4 particular lifts.  The training will begin with several weeks of variety in training and...

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VBC STRENGTH/POWER WEEK 12 WEEK OF 7/10

In week 12 of our VBC Strength/Power program, we will test the 4 main lifts.   7/12 Wednesday Sumo deadlift max, -5-10kg 2×2 Bench press max, -5-10kg 2×2   7/16 Sunday Low bar back squat max, -5-10kg 2×2 Military Press max, -5-10kg 2×2

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VBC WEEK 12 WEEK OF 7/10

Week 12.   We test back squat on Monday! Come join us for MAXOUT NIGHT! Next week we will begin preparation for our meet on September 30th! 7/10 Monday Back squat warmup up to 50% Back squat dips 2×2 120-140% Back squat max, -5-10kg 2×2 RDL 3×10 7/11 Tuesday Power Snatch  3×2  85% Snatch pull 100-115% 5×3...