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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%...

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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...

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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...