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WEEK OF 2/5 VBC WEEK 8

Saturday is our competition day. Therefore, we will begin the week heavy and end extremely light.  Generally we like to program the opening lifts on the Monday of a competition on Saturday. Monday 2/5 Snatch 90% 3×1 primary Clean and jerk 87% 2×1 primary Clean pull 100%x1 (no straps) Back squat 85%x1 Tuesday 2/6 Power snatch 80-85% 2×1...

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WEEK of 1/29 VBC WEEK 7

There are 2 weeks left until the VBC vs PCF maxout competition.  We will be testing the snatch and clean & jerk at the end of this week in preparation for next week’s VBC vs PCF meet. Monday 1/29 Snatch 93% 2×1, 90%x1, 85%x1 primary Clean and jerk 90%x2, 85%x1 primary Snatch pull off platform (deficit)...

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WEEK OF 1/22 VBC WEEK 6

There are 3 weeks left until the VBC vs PCF maxout competition.  This will be a Crossfit style testing of the max snatch and clean & jerk.  In preparation our training will shift focus to the more basic movements and the classic lifts.  Volume will not decrease as drastically as normal since this competition is...

Week of 1/15 VBC WEEK 5
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Week of 1/15 VBC WEEK 5

Our VBC vs PCF has been switched to February 10th, giving us one extra day for preparation.  This is a crossfit style snatch and clean & jerk maxout event.  This week will be a deloading week since the past 3 weeks have been very taxing due to high volume of training.   1/15 Monday Snatch...

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WEEK OF 1/8 VBC WEEK 4

This will be the last week of volume.  Next week will be a deloading week in preparation for February 3rd’s Maxout event.     1/8 Monday Snatch off platform with 3 second pause at shin + overhead squat with 3 second pause at bottom squat 5×2+2 75-85% primary Snatch pull off platform (3 second pause at...