WEEK OF 1/1 VBC WEEK 3

This week will be a repeat of the previous week with small increases.

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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%

Front squat 3×3 85% (% of front squat)

Hyperextension 3×10 with weight if possible (3 second pause at top)

1/2 Tuesday

Back squat 5×8-10 7-78% primary

Back squat from dead stop off squat rack from bottom position 5×3 50-70% primary

Leg extension 3×20-30

Bent over row 5×8

Situp 3×20-30

1/3 Wednesday

Snatch technique 5×3 50% primary

Clean and jerk technique 5×3 50% primary

Close grip bench press 5×5 heavy

Barbell curls 4×8

1/4 Thursday

Clean off platform with 3 second pause at shin + Front squat+ jerk 5×2+3+1 75-85% primary

Clean deadlift + Clean pull off platform (3 second pause at knee on pull) 5×2+2 90-100% (% of clean) primary

Push press 5×2-3 80-90%

Back squat 3×3 85% (% of front squat)

Behind the neck snatch grip pullup 3×5-15

1/5 Friday

Front squat 5×5 75-77% primary

Front squat with 3 second pause at the bottom 5×3 50-70% primary

Rdl 3×8-10

Bench press 5×8

Leg raise 3×15-20

1/6 Saturday

Snatch 90% 2×1, 85% 2×2 primary

Clean and jerk 90%2×1, 1×2 primary

Snatch pull 3×3 100%

Snatch grip military press 5×5 heavy

Overhead tricep extension with barbell 3×15-20

Box jumps 5×3

1/7 Sunday

Power Snatch technique 5×3 50% primary

Power clean and jerk technique 5×3 50% primary

Dumbbell military press 5×5 heavy

Dumbbell curls 4×10