WEEK OF 10/16 VBC WEEK 3

Training will be similar to last week with slight adjustments in %, reps, and sets.
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Monday 10/16

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+2 65-75%

Snatch pull off platform with 3 second pause at the knee 5×3 85-100%

Back squat 5×3 80%

Military press 3×10 heavy add weight from last week

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

Situp 3×20-30

Tuesday 10/17

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

Front squat 5×5 70-80% (last set A.M.R.A.P-try to add 1 rep from last week)

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 10/18

Snatch technique 5×3 50%

Clean and jerk technique 5×3 50%

Dumbbell bench press 4×12 add weight from last week

Dumbbell curls 5×15 add weight from last week

Thursday 10/19

Snatch 3×3 50% for speed

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

Clean pull off block 5×3 100-120%

Power jerks off block 5×2-3 80-85%

Overhead tricep extension 3×15-20 add weight from last week

V-ups 3×20-30

Friday 10/20

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+2 70-80%

Clean pull off platform with 3 second pause at the knee 5×3 85-100%

Front squat 5×3 80%

Snatch grip military press 3×10 heavy add weight from last week

Box jump 5×3 moderate height

Saturday 10/21

Seated Good morning 3×10 add weight from last week

Planks 3x 60 seconds

Back squat 5×7 70-80% (last set A.M.R.A.P-try to add 1 rep from last week)

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 3×2-3 80%

Bench press 3×10 moderate to heavy add weight from last week

Sunday 10/22

Power Snatch technique 5×3 50%

Power clean and jerk technique 5×3 50%

Dumbbell military press 4×12  add weight from last week

Dumbbell tricep exstension 5×15 add weight from last week