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WEEK OF 10/3O VBC WEEK 5

We will consider this a deload week for psychological and physiological refreshment. The past 3 weeks have been high in volume. In order to prevent muscular and neurological exhasustion, we will back off this week in volume in preparation for our mid December maxout night. 10/30 Monday Back squat 5 rep max, -5-10kg 2×5 Back...

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WEEK OF 10/23 VBC WEEK 4

Training will be similar to last week with slight adjustments in %, reps, and sets.  Next week will be a lower week in terms of volume lifted. Monday 10/23 Muscle snatch no contact 3×5 moderate to heavy weight Snatch with 3 second pause at shin+hang snatch from shin+hang snatch from knee+overhead squat (use straps) 5×1+1+1+2...

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WEEK OF 10/16 VBC WEEK 3

Training will be similar to last week with slight adjustments in %, reps, and sets. Monday 10/16 Muscle snatch no contact 3×5 moderate to heavy weight Snatch with 3 second pause at shin+hang snatch from shin+hang snatch from knee+overhead squat (use straps) 5×1+1+1+2 65-75% Snatch pull off platform with 3 second pause at the knee...

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WEEK OF 10/9 VBC WEEK 2

As we begin this new program, we want to reflect on what an awesome competiton we had on September 30th! Thanks to all who helped, lifted, and gave their time!  This early portion of our training will focus on building new muscle through higher volume and more variation of the classic lifts. We will be...