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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...

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WEEK OF 10/9 VBC WEEK 2

As we begin this new program, we want to reflect on what an awesome competiton we had on September 30th! Thanks to all who helped, lifted, and gave their time!  This early portion of our training will focus on building new muscle through higher volume and more variation of the classic lifts. We will be...

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WEEK OF 10/2 VBC WEEK 1

Last week’s competition was fantastic.  This week will begin week 1 of our new preparation.  Our aim is to have an end of the year max out night for the snatch and clean & jerk.  We will consider this week a transitional week for psychological and physiological refreshment. Exercises will be out of the weightlifting...

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WEEK OF 9/25 VBC WEEK 11

Low volume this week as we prepare for our competition on Saturday. Monday 9/25 Snatch 90% 3×1 Clean and jerk 85% 2×1 Back squat 90%x1 Tuesday 9/26 (non competitors) Power Snatch 80% 3×1 Power clean and jerk 80% 2×1 Clean pull 80% 3×3 Wednesday 9/27 Snatch 65% 3×1 Clean and jerk 60% 2×1 Front squat...

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WEEK OF 9/25 VBC STRENGTH/POWER WEEK 11

We test this week on back squat, deadlift, bench press, and military press. Wednesday 9/27 Back squat max Military press max     Sunday 10/1 Sumo deadlift max Bench press max

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WEEK OF 9/18 VBC STRENGTH/POWER WEEK 10

Week 10, we will have a deload week on the major lifts. Next week we will test the 3 major powerlifting movements and military press.  Conditioning has been removed for the remainder of training. Wednesday 9/20 Low bar back squat  90%x 1, 95% x 1 Low bar back squat walkout + dip 3×3 120-130% Low...