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WEEK OF 9/18 VBC WEEK 10

This is week 10 of our September 30th preparation.  Time to test snatch and clean & jerk! Monday 9/18 Snatch 2 x1 90%, 2×1 85% Clean and Jerk 85% 2×1 Snatch pull  3×1-2 100-110% Back Squat 3×3, 85% Tuesday 9/19 Power Snatch 85% 2×1 Power clean and jerk 80% 2×1 Front Squat  3×2 80-90% Situp...

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WEEK OF 9/11 STRENGTH/POWER VBC WEEK 9

Week 9, we will attempt 2 rep maxes on the major lifts.   Wednesday 9/13 Low bar back squat  2 rep max, 2×2 -5-15kg (try to add weight from last week) Low bar back squat walkout + dip 3×3 120-130% Low bar back box squat with bands for speed 30-50% 3×3 Dumbbell stepups 3×6 each leg...

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WEEK OF 9/11 VBC WEEK 9

This is week 9 of our September 30th preparation.  3 weeks away! High intensity and low volume will be the majority of our training for the next few weeks. Monday 9/11 Snatch 2 rep max, -5-10kg 2×2 Snatch pull  5×1-2 115-130% Drop snatch 3×3 40-60% (% of snatch) Snatch grip press max, -5-10kg 3×2 Hyperextension...

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WEEK OF 9/4 VBC STRENGTH/POWER WEEK 8

Week 8, we will attempt 3 rep maxes on the major lifts.  We will attempt to add weight on those lifts.  Wednesday 9/6 Low bar back squat  3 rep max, 2×3 -5-15kg (try to add weight from last week) Low bar back box squat with bands for speed 30-50% 3×3 Dumbbell stepups 3×8 each leg (try to...

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WEEK OF 9/4 VBC WEEK 8

This is week 8 of our September 30th preparation.  We are now 4 weeks away. We will max on squats and train heavy in the classic lifts. Monday 9/4 Snatch 3 rep max, -5-10kg 2×3 Snatch pull  3×2-3 110-120% Drop snatch 5×2 40-60% (% of snatch) Snatch grip push press max, -5-10kg 3×2 Hyperextension 3×8 with weight...

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WEEK OF 8/28 VBC STRENGTH AND POWER WEEK 7

Week 7, we will attempt 3 rep maxes on the major lifts.  The sumo deadlift rack pull has been switched to banded sumo for speed.     Wednesday 8/30 Low bar back squat  3 rep max, 2×3 -5-15kg Low bar back box squat with bands for speed 30-50% 3×3 Dumbbell stepups 3×8 each leg Good morning  3×8...

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WEEK OF 8/28 VBC WEEK 7

This is week 7 of our September 30th preparation.  We are now 5 weeks away. Doubles will attempted on all classic lift workings sets as well as 2 rep squat maxes. Monday 8/28 Snatch 80%x2, 85%x2, 90%x2, 80%x2, 85%x2, 90%x2 Snatch pull  3×3 100-120% Overhead squat max, -5-10kg 2×2 (% of overhead squat max) Snatch grip push press...

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WEEK OF 8/21 VBC STRENGTH/POWER WEEK 6

Week 6, we removed box squats in favor of banded squats for speed. Wednesday 8/23 Low bar back squat  5 rep max, 2×5 -5-15kg Low bar back box squat with bands for speed 30-50% 3×3 Dumbbell stepups 3×10 each leg add weight Good morning  3×10 add weight Military press 5 rep max, 2×5 -5-15kg Dumbbell shrug 3×10-15 add...

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WEEK OF 8/21 VBC WEEK 6

This is week 6 of our September 30th preparation.  We are now 6 weeks away. Training will be similar to last week with adjustments in intensity and volume. Monday 8/21 Snatch 80%x2, 85%x2, 90%x1, 80%x2, 85%x2, 90%x1 Snatch deadlift +Snatch pull  5×2+2 100-120% Overhead squat 5×2-3 80-90% (% of overhead squat max) Snatch grip push press 3×3...

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WEEK OF 8/14 VBC STRENGTH/POWER WEEK 5

Week 5, we added rack pulls and changed some of the assistance lifts. Wednesday 8/16 Low bar back box squat 85-95% 6×1-2 Low bar back squat  5×5 80-85% Dumbbell stepups 3×10 each leg Good morning  3×10 Military press 5×5 80-85% Dumbbell shrug 3×10-15 Dumbbell upright row  3×10-15 Conditioning: Dumbbell Manmaker 3×5 Sunday 8/20 Sumo deadlift 5×5 80-85%...