Post

WEEK OF 10/9 VBC WEEK 2

As we begin this new program, we want to reflect on what an awesome competiton we had on September 30th! Thanks to all who helped, lifted, and gave their time!  This early portion of our training will focus on building new muscle through higher volume and more variation of the classic lifts. We will be...

Post

WEEK OF 10/2 VBC WEEK 1

Last week’s competition was fantastic.  This week will begin week 1 of our new preparation.  Our aim is to have an end of the year max out night for the snatch and clean & jerk.  We will consider this week a transitional week for psychological and physiological refreshment. Exercises will be out of the weightlifting...

Post

WEEK OF 9/25 VBC WEEK 11

Low volume this week as we prepare for our competition on Saturday. Monday 9/25 Snatch 90% 3×1 Clean and jerk 85% 2×1 Back squat 90%x1 Tuesday 9/26 (non competitors) Power Snatch 80% 3×1 Power clean and jerk 80% 2×1 Clean pull 80% 3×3 Wednesday 9/27 Snatch 65% 3×1 Clean and jerk 60% 2×1 Front squat...

Post

WEEK OF 9/25 VBC STRENGTH/POWER WEEK 11

We test this week on back squat, deadlift, bench press, and military press. Wednesday 9/27 Back squat max Military press max     Sunday 10/1 Sumo deadlift max Bench press max

Post

WEEK OF 9/18 VBC STRENGTH/POWER WEEK 10

Week 10, we will have a deload week on the major lifts. Next week we will test the 3 major powerlifting movements and military press.  Conditioning has been removed for the remainder of training. Wednesday 9/20 Low bar back squat  90%x 1, 95% x 1 Low bar back squat walkout + dip 3×3 120-130% Low...

Post

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...

Post

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...

Post

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...

Post

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...

Post

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...