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WEEK OF 2/20 VBC WEIGHTLIFTING PROGRAM

This is the 4th week of our current training cycle, our focus being the VBC maxout night on 4/20 and the TCA Summer Meet in Monrovia on 5/20.  Our first 4 weeks have included a variety of exercises ( variation gives psychological and physiological refreshment from monotony), higher volume, and percentages in the 80-85% range for...

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Week of 2/13 Strength & Conditioning Program

DAY 1 Sumo deadlift 5 rep max, -5-10kg 5×5 Reverse grip bench press 5 rep max, -5-10kg 3×5 Incline Barbell Press superset with Incline Dumbbell flyes 4×12+6 (12 reps should be hard but not maximum/6 reps should be to muscular failure) Prone Bench Rows 5×8 heavy Reverse hyper extension with band off GHD 3X10 Conditioning:...

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Week of 2/13

2/13 Monday Snatch off platform with 3 sec pause at shin 5×2 75-85% Snatch off high block (starting near hips) 3×2 80-85%   Snatch deadlift +snatch pull 5×2+2 90-110% (% of snatch) Bench Press 5 rep max, -5-10kg 2×5 V-up 3×20 Box jump 5×3 medium height 2/14 Tuesday Back Squat 1×7 70%, 5×5 80% Back...