WEEK OF 12/11 VBC WEEK 11

Let’s gooooo!  Thursday we test snatch and clean & jerk.  Early week will be moderate and light.

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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 Wednesday

Snatch technique 3×2 50% primary

Clean and jerk 3×2 50% primary

12/14 Thursday

Snatch max primary

Clean and jerk max primary

Back squat 3×2-3 80-90%

12/15 Friday

Power snatch 3×2-3 80-85% primary

Power clean and jerk 3×2-3 80-85% primary

Clean pull 3×3 90-100%

12/16 Saturday

 Hang Snatch from knee 3×2 80-85% primary

Hang Clean 3×2 80-85% primary

Rdl 4×6

Behind the neck snatch grip pullup 3×5-15

12/17 Sunday

Power snatch technique 5×3 50% primary

Power clean and jerk technique 5×3 50% primary

Pullups 3×5-15

Dumbbell row 3×20