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WEEK OF 2/19 VBC WEEK 2

We are 5 weeks out from the March 24th weighlifting meet in downtown LA.  Our preparations will be for that particular date.  Our intensity will begin to slowly increase  and volume will slowly decrease. 2/19 Monday Clean with 3 sec. pause at shin + Front squat+ Jerk 5×2+2+1 85-90% primary Clean Deadlift +Clean Pull 5×2+2...

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WEEK OF 2/12 VBC WEEK 1

We had our very own Crossfit Liftoff intramember competition last week.  It was a blast. Now, we go back to the grindstone.  We will begin preparation for a meet on 3/24 and early May.  We will combine volume and intensity in our training to encourage the best adaptation possible. 2/12 Monday Clean with 3 sec....

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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...

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WEEK OF 1/1 VBC WEEK 3

This week will be a repeat of the previous week with small increases. 1/1 Monday Snatch off platform with 3 second pause at shin + overhead squat 5×2+2 75-85% primary Snatch deadlift + Snatch pull off platform (3 second pause at knee on pull) 5×3+2 90-100% (% of snatch) primary Jerk off rack 5×2-3 80-90%...

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WEEK OF 12/25 VBC WEEK 2

We will begin preparation for our members meet on February 3rd, 6 weeks away.  We will include variation and increase volume for a larger picture of training and to build muscle tissue. While at the same time, we included the classic lifts for competition preparation. 12/25 Monday Snatch off platform with 3 second pause at...

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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%...