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WEEK OF 10/2 VBC WEEK 1

Last week’s competition was fantastic.  This week will begin week 1 of our new preparation.  Our aim is to have an end of the year max out night for the snatch and clean & jerk.  We will consider this week a transitional week for psychological and physiological refreshment. Exercises will be out of the weightlifting...

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WEEK OF 9/25 VBC WEEK 11

Low volume this week as we prepare for our competition on Saturday. Monday 9/25 Snatch 90% 3×1 Clean and jerk 85% 2×1 Back squat 90%x1 Tuesday 9/26 (non competitors) Power Snatch 80% 3×1 Power clean and jerk 80% 2×1 Clean pull 80% 3×3 Wednesday 9/27 Snatch 65% 3×1 Clean and jerk 60% 2×1 Front squat...

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WEEK OF 9/25 VBC STRENGTH/POWER WEEK 11

We test this week on back squat, deadlift, bench press, and military press. Wednesday 9/27 Back squat max Military press max     Sunday 10/1 Sumo deadlift max Bench press max

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WEEK OF 9/18 VBC STRENGTH/POWER WEEK 10

Week 10, we will have a deload week on the major lifts. Next week we will test the 3 major powerlifting movements and military press.  Conditioning has been removed for the remainder of training. Wednesday 9/20 Low bar back squat  90%x 1, 95% x 1 Low bar back squat walkout + dip 3×3 120-130% Low...

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WEEK OF 9/18 VBC WEEK 10

This is week 10 of our September 30th preparation.  Time to test snatch and clean & jerk! Monday 9/18 Snatch 2 x1 90%, 2×1 85% Clean and Jerk 85% 2×1 Snatch pull  3×1-2 100-110% Back Squat 3×3, 85% Tuesday 9/19 Power Snatch 85% 2×1 Power clean and jerk 80% 2×1 Front Squat  3×2 80-90% Situp...

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WEEK OF 9/11 STRENGTH/POWER VBC WEEK 9

Week 9, we will attempt 2 rep maxes on the major lifts.   Wednesday 9/13 Low bar back squat  2 rep max, 2×2 -5-15kg (try to add weight from last week) Low bar back squat walkout + dip 3×3 120-130% Low bar back box squat with bands for speed 30-50% 3×3 Dumbbell stepups 3×6 each leg...

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WEEK OF 9/11 VBC WEEK 9

This is week 9 of our September 30th preparation.  3 weeks away! High intensity and low volume will be the majority of our training for the next few weeks. Monday 9/11 Snatch 2 rep max, -5-10kg 2×2 Snatch pull  5×1-2 115-130% Drop snatch 3×3 40-60% (% of snatch) Snatch grip press max, -5-10kg 3×2 Hyperextension...