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VBC Week 2 Programming!

Announcements: 1. We’re hosting a meet! Registration is LIVE! Become a USAW member HERE. Then, register for the competition HERE. Questions? Email Allison ASAP! 2. If you haven’t done so yet, let’s find some time to meet and discuss your goals, for competing or otherwise, as they relate to weightlifting. I want to make sure I’m helping...

Posted by April 21, 2018April 20, 2018
New Cycle! Week 1/8 for 4/16
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New Cycle! Week 1/8 for 4/16

Announcements: 1. We’re hosting a meet! The sanctioned USAW meet will be at VBC on Saturday June 9th, so start planning on competing or volunteering to help. 2. I’d like to schedule some time with each of you to discuss your goals, for competing or otherwise, as they relate to weightlifting. I want to make sure...

Posted by April 14, 2018April 18, 2018
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VBC Week 6/6

News: A HUGE CONGRATULATIONS to Max and Madison on their ENGAGEMENT!!! We’re all so happy for you guys. VBC will be hosting a sanctioned meet on June 9- The registration isn’t ready yet, but take some time to think about how you’d like to participate- as an athlete, a referee, a loader, etc. This is going...

Posted by April 8, 2018April 8, 2018
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VBC Week 5/6

We’re on week 5 of 6! This week, you get to go a bit heavier off the blocks. Here’s the deal though- you only have 1 allowable miss. Once you have 2 misses at a weight, you must move on. You’ll have plenty of time for maxing out later. This is simply about how long...

Posted by April 1, 2018April 1, 2018
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VBC Week 4/6

Congratulations to our competitors! Thanks to everyone for supporting our competitive lifters, in the gym on a daily basis, and at our competitions this weekend! We had an amazing weekend of competition. We had 6 lifters compete at the Trojan Weightlifting meet on Saturday: Tom finished his first meet with a 73kg Snatch, a PR...

Posted by March 25, 2018March 25, 2018
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VBC Week 3, Competition Week

We’re back with our THIRD week of volume and position work from the blocks/hang. Excited to watch everyone continue to improve. Again, keep in mind that the goal is perfect movement: this means if you’re fresh off the CrossFit Open, or these percentages are really hard for you to hit consistently, it’s okay to take...

Posted by March 18, 2018March 18, 2018
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VBC Week 2!

Day 1 Snatch Warmup 3 reps Muscle Snatch + Sn Bal from blocks 50/3)5 Snatch Pull from blocks 90/3)5 Backsquat 70/5)5 Seated Db or Kb press 3×7 alternating Hollow hold 3x:30 Day 2 Clean Warmup 3 reps Clean Pull + Clean from blocks 70/3)5 Deadlift, 5 sec descent 85/3)4 BN Push Press 65/3)5 Handstand Hold...

Posted by March 11, 2018March 11, 2018
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Week of 3/5, VBC Week 1

THIS WEEK’S PROGRAMMING Most of you will enjoy a small deload this week, but I hope you will use this time to take a step back and focus on the details of your technique. Try not to simply go through the programming and check things off the list, but fix some habits that are preventing...

Posted by March 4, 2018March 4, 2018
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WEEK OF 2/26 VBC WEEK 3

We are 4 weeks out from the March 24th weighlifting meet in downtown LA.  Our preparations are specific now to performing well in the classic lifts. 2/26 Monday Muscle clean no contact 3×3 moderate weight Clean & Jerk 3 rep max (1 jerk), -5 to 15kg 2×3+1  primary Clean Pull 5×3 90-105% (% of clean) primary...

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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...