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Week of 6/12 VBC Week 8

Week 8.   Adding a little More volume, sets, and heavier % here and there.  Similar workouts to last week. 6/12 Monday No feet clean 3×3 60-75% Clean + front squat+ jerk 5×2+2+1 80-90% Clean pull 90-100% 3×3 Clean deadlift max Clean pull 3×2 70% Hyperextension 3×15 with weight behind the head 6/13 Tuesday Back...

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WEEK OF 6/5 WEEK 7 STRENGTH/POWER

In week 7 of our strength/power cycle we will be begin shifting towards heavier %. Wednesday 6/7 Sumo Deadlift  5×5 82-85% Sumo Deadlift off block 5×10 110-130% Bench Press 5×5 82-85% Incline Dumbbell Press 5×6 add weight from last week Dumbbell Flyes 3×15 add weight from last week Bent over row 5×6 add weight from last week Underhand...

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WEEK of 6/5 VBC WEEK 7

Week 7. Back in the game.  Last week was a down week to give our lifters psychological and physiological refreshment.   This week we ramp it back up.  More volume, sets, and heavier %.  We will still perform complexes.  But there will be a little more focus towards the classic lifts. 6/5 Monday No feet clean...

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WEEK OF 5/29 STRENGTH/POWER WEEK 6

In week 6 of our strength/power cycle we will be begin shifting towards heavier %. Wednesday 5/31 Sumo Deadlift  5×5 80-85% Sumo Deadlift with band 10×2 50% Bench Press 5×5 80-85% Incline Dumbbell Press 5×6 Dumbbell Flyes 3×15 Bent over row 5×6 Underhand Pullup 3×5-15 Conditioning: Kettlebell swings 3×20 Sunday 6/4 Low bar back squat 5×5...

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WEEK OF 5/29 VBC WEEK 6

This is week 6 of the new VBC weightlifting cycle.  It is a deload week for VBC.  We have worked extremely hard the past 5 weeks.  Deloading is a method for causing adaptation of the body allowing for psychological and physiological refreshment. Monday 5/29 Snatch off platform 3×2 80% (% of snatch) Snatch pull 90%...

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WEEK OF 5/22 STRENGTH/POWER WEEK 5

This week we will continue exercises that have more transfer of training into the 3 desired lifts: low bar back squat, sumo deadlift, and bench press. Slight changes have been made.  For example when reps are decreased, weight should be increased from last week. Wednesday 5/24 Sumo Deadlift 4×10 75-78% Sumo Deadlift with band 10×2...

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WEEK OF 5/22 WEEK 5

This is week 5 of the new VBC weightlifting cycle.  This week we shall continue using weightlifting exercises that have transfer of training. There will be more variety than in a competition phase and higher volume.  Percentages will be in the 75-90% range in order to increase muscular hypertrophy. Slight changes from last week. Next...

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Week of 5/15 Strength Power Week 4

This week we will begin exercises that have more transfer of training into the 3 desired lifts: low bar back squat, sumo deadlift, and bench press. Wednesday 5/17 Sumo Deadlift 4×10 70-75% Sumo Deadlift with band 10×2 50% Bench Press 5×10 70-75% Incline Dumbbell Press 3×15 add weight from last week Dumbbell Flyes 3×20 add weight...

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VBC week of 5/15 Week 4

This is week 4 of the new VBC weightlifting cycle.  This week we shall continue using weightlifting exercises that have transfer of training. There will be more variety than in a competition phase and higher volume.  Percentages will be in the 75-90% range in order to increase muscular hypertrophy. Slight changes from last week. Monday...

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WEEK OF 5/8 STRENGTH/POWER WEEK 3

This week we will begin exercises that have more transfer of training into the 3 desired lifts: low bar back squat, sumo deadlift, and bench press. Wednesday 5/10 Sumo Deadlift 4×10 70% Sumo Deadlift with band 10×2 50% Bench Press 5×10 70-75% Incline Dumbbell Press 3×15 Dumbbell Flyes 3×20 Bent over row 3×15 Pullup 3×5-15...