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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%...

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WEEK OF 8/14 VBC WEEK 5

This is week 5 of our September 30th preparation.  We are now 7 weeks away and will begin competition preparation with more classic lifts and exercises that have transfer of training. Monday 8/14 Snatch 80%x2, 85%x1, 90%x1, 80%x2, 85%x1, 90%x1 Snatch deadlift +Snatch pull  5×1+2 100-120% Overhead squat 5×2-3 80-90% (% of overhead squat max) Snatch grip...

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WEEK OF 8/7 VBC WEEK 4

This is week 4 of our September 30th preparation.  Changed the back squat and front squat days for variation. Monday 8/7 Clean grip snatch 3×3 50-60% Snatch off block with 3 second pause at mid thigh 3×1-2 80-90% Snatch off platform 3×2 85-90% Snatch pull  3×2-3 110-115% Snatch deadlift max try to add at least 1 kg...

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WEEK OF 7/31 VBC STRENGTH/POWER WEEK 3

Week 3 of this cycle will be similar to next week.  Lifts are slightly heavier this week. Wednesday 8/2 Low bar back box squat 80-90% 6×1-2 Low bar back squat  5×5 80-85% Leg extension 3×15-20 RDL 3×10 add weight from last week Military press 5×5 80-85% Single arm dumbbell lateral  raise 3×10-15 Single arm dumbbell  front...

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WEEK OF 7/31 VBC WEEK 3

This is week 3 of our September 30th preparation.  Changed the snatch and clean variations slightly.  We mixed up the squatting as well for variation. Monday 7/31 Clean grip snatch 3×3 50-60% Snatch off block with 3 second pause at mid thigh 3×2-3 80-85% Snatch off platform 3×1-2 85-90% Snatch pull  3×1-2 110-115% Snatch deadlift max...

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WEEK OF 7/24 STRENGTH/POWER WEEK 2

Week 2 of this cycle will be similar to next week.  Slight changes will be made in the sets and reps. Wednesday 7/26 Low bar back box squat 80% 6×3 Low bar back squat 80% body weight 3x as many reps as possible try to add one rep from last week Leg extension 3×20-30 add...

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WEEK OF 7/24 VBC WEEK 2

This is week 2 of our September 30th preparation.  Training will be similar to last week with slight variation. Monday 7/24 Snatch with eyes closed 3×3 with just the bar (body awareness warmup) Snatch with 3 second pause at the shin 4×2-3 80-85% Snatch 4×1-2 85-90% Snatch pull 3×3 100% Snatch deadlift 90% 3×2 Snatch...

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Week of 7/17 VBC Week 1

We will begin preparation for our VBC weightlifting competition on September 30th.  Last Monday’s maxout event was very successful with over 20 recorded personal records set. Monday 7/17 Snatch with eyes closed 3×3 with just the bar (body awareness warmup) Snatch with 3 second pause at the shin 3×2-3 80-85% Snatch 3×1-2 85-90% Snatch pull...