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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%...

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WEEK OF 12/11 VBC WEEK 11

Let’s gooooo!  Thursday we test snatch and clean & jerk.  Early week will be moderate and light. 12/11 Monday Snatch  3×2 70-75% primary Clean and Jerk 2×2 70-75% primary Snatch pull 3X 1-2 80% Hyperextension with weight 3×6 12/12 Tuesday Power Snatch 3×1-2 80% primary Power Clean and jerk 2×1-2 80% primary Front Squat 3×3  75% 12/13...