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 working towards an end of the year max out night!Related image

Monday 10/9

Muscle snatch no contact 3×5 moderate to heavy weight

Snatch with 3 second pause at shin+hang snatch from shin+hang snatch from knee+overhead squat (use straps) 5×1+1+1+1 65-75%

Snatch pull off platform with 3 second pause at the knee 6×3 85-100%

Back squat 5×3 80%

Military press 3×10 heavy

Jump squat with barbell 3×5 (no weight on the bar)

Situp 3×20-30

Tuesday 10/10

Front squat into push press (thruster) 3×5 moderate

Front squat 5×5 70-80% (last set as many as possible)

Front squat with 3 second pause at the bottom 3×3 50-65%

Power clean off block 5×2 80%

Behind the neck snatch grip pullup 3×5-15

Hyperextension 3×10 with weight behind the neck

Wednesday 10/11

Snatch technique 5×3 50%

Clean and jerk technique 5×3 50%

Dumbbell bench press 4×12

Dumbbell curls 5×15

Thursday 10/12

Snatch 3×2 50% for speed

Hang clean from shin +jerk 5×2-3+1 80-85%

Clean pull off block 3×3 100-120%

Power jerks off block 5×3 80-85%

Overhead tricep extension 3×15-20

V-ups 3×20-30

Friday 10/13

Muscle clean no contact 3×5 moderate to heavy weight

Clean with 3 second pause at shin+hang clean from shin+hang clean from knee+front squat 5×1+1+1+1 70-80%

Clean pull off platform with 3 second pause at the knee 6×3 85-100%

Front squat 5×3 80%

Snatch grip military press 3×10 heavy

Box jump 5×3 moderate height

Saturday 10/14

Seated Good morning 3×10

Planks 3x 60 seconds

Back squat 5×7 70-80% (last set as many as possible)

Back squat with 3 second pause at the bottom 3×2 50-65%

Close stance back squat with feet together 3×10-15 50%

Power snatch off block 5×2 80%

Bench press 3×10 moderate to heavy

Sunday 10/15

Power Snatch technique 5×3 50%

Power clean and jerk technique 5×3 50%

Dumbbell military press 4×12

Dumbbell tricep exstension 5×15