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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...

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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...

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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...

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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...

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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...

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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...