Post

WEEK OF 1/1 VBC WEEK 3

This week will be a repeat of the previous week with small increases. 1/1 Monday Snatch off platform with 3 second pause at shin + overhead squat 5×2+2 75-85% primary Snatch deadlift + Snatch pull off platform (3 second pause at knee on pull) 5×3+2 90-100% (% of snatch) primary Jerk off rack 5×2-3 80-90%...

Post

WEEK OF 12/25 VBC WEEK 2

We will begin preparation for our members meet on February 3rd, 6 weeks away.  We will include variation and increase volume for a larger picture of training and to build muscle tissue. While at the same time, we included the classic lifts for competition preparation. 12/25 Monday Snatch off platform with 3 second pause at...

Post

Week of 12/18 VBC WEEK 1

This will be a deloading/transition week for psychological and physiological refreshment after last week’s maxout event. 12/18 Monday Clean with 5 second pause at knee 5×2 80-85% primary Step-ups onto box with barbell 4×10 each leg moderate primary Rdl 3×10 moderate to heavy Box jump 5×3 12/19 Tuesday Power Snatch + Overhead squat 5×2+1 80-85%...

Post

WEEK OF 12/11 VBC WEEK 11

Let’s gooooo!  Thursday we test snatch and clean & jerk.  Early week will be moderate and light. 12/11 Monday Snatch  3×2 70-75% primary Clean and Jerk 2×2 70-75% primary Snatch pull 3X 1-2 80% Hyperextension with weight 3×6 12/12 Tuesday Power Snatch 3×1-2 80% primary Power Clean and jerk 2×1-2 80% primary Front Squat 3×3  75% 12/13...

Post

WEEK OF 12/4 VBC WEEK 10

We will be landing the plane and getting ready for our maxout night  on the 14th.  Lifts will be basic and intensity higher on the classic lifts and lower on the squats.   12/4 Monday Snatch  3×2 80-85% primary Clean and Jerk 2×2 80-85% primary Snatch pull 3X1-2 100-110% Hyperextension with weight 4×8 12/5 Tuesday Power...