Week of 1/15 VBC WEEK 5

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 with 3 second pause at shin  3×2 80-85% primary

Snatch pull  3×3 100-105% (% of snatch) primary

Behind the neck Jerk off rack max, -10-20 kg 2×2

Jerk drive 3×3 110-130%

Hyperextension 3×8

1/16 Tuesday

Back squat 3×7 70-73% primary

Power clean 5×3 60% speed training primary

Single leg extension 3×10

Bent over row 3×8

Situp 3×20-30

1/17 Wednesday

Snatch technique 5×3 50% primary

Clean and jerk technique 5×3 50% primary

Dumbbell incline press 3×12

Pullup 4×5-10

1/18 Thursday

Clean with 3 second pause at shin  3×2 80-85% primary

Clean pull 3×3 90-100% (% of clean)

Push press max, -10-20kg 2×2

Overhead squat 3×2 90% (% of overhead squat)

Behind the neck snatch grip pullup 3×5-10

1/19 Friday

Front squat 3×4 70-73% primary

Power snatch 5×3 60% speed training primary

Rdl 3×8

Bench press 3×10

Leg raise 3×15-20

1/20 Saturday

Snatch 85% 2×1, 80% 1×2 primary

Clean and jerk 83% 2×2 primary

Snatch pull 3×3 90%

Snatch grip military press 3×5 heavy

Overhead tricep extension with barbell 3×10

1/21 Sunday

Power Snatch technique 5×3 50% primary

Power clean and jerk technique 5×3 50% primary

Military press 3×5 heavy

Dumbbell row 4×10