Post

WEEK OF 11/27 VBC WEEK 9

3 weeks until our maxout night.  Lifts will be basic with high intensity. 11/27 Monday Back squat  max, -5-10kg 2×2 Back squat dips 3×3 120-140% (% of back squat) Power snatch  3×1-2 90-100% Snatch pull  3×3 100% (% of snatch) Hyperextension with weight with 3 second pause at extension 4×6 11/28 Tuesday Clean and jerk 2...

Post

WEEK OF 11/20 VBC WEEK 8

Continuing towards our max-out night in 4 weeks, intensity will continue to increase.  Volume will continue to dwindle as we ramp up our final intensity push! 11/20 Monday Back squat 2 rep max, -5-10kg 2×3 Back squat dips 3×3 120-140% (% of back squat) Power snatch  5×1-2 90-100% Snatch pull off platform 3 sec pause at knee...

Post

Continuing towards our max-out night in 5 weeks, intensity will continue to increase.  Volume will remain similar, except for the fact that reps will decrease on the squats. 11/13 Monday Back squat 3 rep max, -5-10kg 2×3 Back squat dips 3×3 120-140% (% of back squat) Power snatch  5×2 85-90% Snatch pull off platform 3 sec pause...

Post

WEEK OF 11/6 VBC WEEK 6

We will now begin ramping up for our max-out night, which will be in 6 weeks.  Volume will increase again, as well as intensity this week. 11/6 Monday Back squat 5 rep max, -5-10kg 2×5 TRY TO ADD WEIGHT FROM LAST WEEK Back squat dips 3×3 120-140% (% of back squat) Hang power snatch from mid...